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  6. Marrow-stem Kale vs. Refried beans

Marrow-stem Kale vs. Refried beans — In-Depth Nutrition Comparison

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The main differences between marrow-stem Kale and refried beans

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, manganese, and vitamin E; however, refried beans have more iron and phosphorus.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Marrow-stem Kale is lower in sodium.

Food types used in this article are Collards, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Marrow-stem Kale vs Refried beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +700%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +127.7%
Contains more MagnesiumMagnesium +29.6%
Contains more PotassiumPotassium +49.8%
Contains more IronIron +206.4%
Contains more CopperCopper +180.4%
Contains more ZincZinc +176.2%
Contains more PhosphorusPhosphorus +268%
Contains more SeleniumSelenium +346.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +488.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2411.1%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B3Vitamin B3 +102.2%
Contains more Vitamin B5Vitamin B5 +41.3%
Contains more Vitamin B6Vitamin B6 +60.2%
Contains more Vitamin KVitamin K +20714.3%
Contains more FolateFolate +1072.7%
Contains more Vitamin B1Vitamin B1 +40.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~21.2mg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Refried beans DV% diff.
Vitamin K 437.1µg 2.1µg 363%
Vitamin C 35.3mg 6mg 33%
Folate 129µg 11µg 30%
Vitamin A 251µg 0µg 28%
Histidine 0.047mg 153mg 22%
Calcium 232mg 29mg 20%
Manganese 0.658mg 0.289mg 16%
Sodium 17mg 370mg 15%
Vitamin E 2.26mg 0.09mg 14%
Iron 0.47mg 1.44mg 12%
Phosphorus 25mg 92mg 10%
Copper 0.046mg 0.129mg 9%
Selenium 1.3µg 5.8µg 8%
Vitamin B6 0.165mg 0.103mg 5%
Vitamin B2 0.13mg 0.079mg 4%
Protein 3.02g 4.98g 4%
Starch 7.43g 3%
Zinc 0.21mg 0.58mg 3%
Potassium 213mg 319mg 3%
Saturated fat 0.055g 0.631g 3%
Carbs 5.42g 13.55g 3%
Calories 32kcal 90kcal 3%
Polyunsaturated fat 0.201g 0.543g 2%
Vitamin B3 0.742mg 0.367mg 2%
Vitamin B5 0.267mg 0.189mg 2%
Fats 0.61g 2.01g 2%
Magnesium 27mg 35mg 2%
Vitamin B1 0.054mg 0.076mg 2%
Fiber 4g 3.7g 1%
Monounsaturated fat 0.03g 0.601g 1%
Net carbs 1.42g 9.85g N/A
Sugar 0.46g 0.54g N/A
Trans fat 0g 0.016g N/A
Choline 23.2mg 21.2mg 0%
Tryptophan 0.031mg 0.065mg 0%
Threonine 0.086mg 0.231mg 0%
Isoleucine 0.1mg 0.242mg 0%
Leucine 0.151mg 0.438mg 0%
Lysine 0.117mg 0.377mg 0%
Methionine 0.033mg 0.083mg 0%
Phenylalanine 0.087mg 0.297mg 0%
Valine 0.12mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +15.3%
Contains more ProteinProtein +64.9%
Contains more FatsFats +229.5%
Contains more CarbsCarbs +150%
Contains more OtherOther +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +1903.3%
Contains more Poly. FatPolyunsaturated fat +170.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.