Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Marrow-stem Kale
  5. Compare
  6. Marrow-stem Kale vs. Soybean raw

Marrow-stem Kale vs. Soybean raw — In-Depth Nutrition Comparison

Compare

How are marrow-stem Kale and soybean raw different?

  • Marrow-stem Kale is higher in vitamin K and vitamin A; however, soybean raw is richer in iron, copper, phosphorus, manganese, vitamin B1, folate, magnesium, and vitamin B2.
  • Daily need coverage for vitamin K for marrow-stem Kale is 325% higher.
  • Marrow-stem Kale contains 228 times more vitamin A than soybean raw. While marrow-stem Kale contains 5019IU of vitamin A, soybean raw contains only 22IU.
  • Soybean raw has a lower glycemic index (14) than marrow-stem Kale (32).

Collards, raw and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Marrow-stem Kale vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +937%
Contains more CalciumCalcium +19.4%
Contains more PotassiumPotassium +743.7%
Contains more IronIron +3240.4%
Contains more CopperCopper +3504.3%
Contains more ZincZinc +2228.6%
Contains more PhosphorusPhosphorus +2716%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +282.5%
Contains more SeleniumSelenium +1269.2%

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +488.3%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +165.9%
Contains more Vitamin KVitamin K +830%
Contains more Vitamin B1Vitamin B1 +1518.5%
Contains more Vitamin B2Vitamin B2 +569.2%
Contains more Vitamin B3Vitamin B3 +118.7%
Contains more Vitamin B5Vitamin B5 +197%
Contains more Vitamin B6Vitamin B6 +128.5%
Contains more FolateFolate +190.7%
Contains more CholineCholine +399.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Soybean raw DV% diff.
Vitamin K 437.1µg 47µg 325%
Iron 0.47mg 15.7mg 190%
Copper 0.046mg 1.658mg 179%
Phosphorus 25mg 704mg 97%
Manganese 0.658mg 2.517mg 81%
Polyunsaturated fat 0.201g 11.255g 74%
Vitamin B1 0.054mg 0.874mg 68%
Protein 3.02g 36.49g 67%
Folate 129µg 375µg 62%
Magnesium 27mg 280mg 60%
Vitamin B2 0.13mg 0.87mg 57%
Potassium 213mg 1797mg 47%
Zinc 0.21mg 4.89mg 43%
Vitamin C 35.3mg 6mg 33%
Fats 0.61g 19.94g 30%
Selenium 1.3µg 17.8µg 30%
Vitamin A 251µg 1µg 28%
Calories 32kcal 446kcal 21%
Fiber 4g 9.3g 21%
Choline 23.2mg 115.9mg 17%
Vitamin B6 0.165mg 0.377mg 16%
Saturated fat 0.055g 2.884g 13%
Monounsaturated fat 0.03g 4.404g 11%
Vitamin B5 0.267mg 0.793mg 11%
Vitamin E 2.26mg 0.85mg 9%
Carbs 5.42g 30.16g 8%
Vitamin B3 0.742mg 1.623mg 6%
Calcium 232mg 277mg 5%
Sodium 17mg 2mg 1%
Net carbs 1.42g 20.86g N/A
Sugar 0.46g 7.33g N/A
Tryptophan 0.031mg 0.591mg 0%
Threonine 0.086mg 1.766mg 0%
Isoleucine 0.1mg 1.971mg 0%
Leucine 0.151mg 3.309mg 0%
Lysine 0.117mg 2.706mg 0%
Methionine 0.033mg 0.547mg 0%
Phenylalanine 0.087mg 2.122mg 0%
Valine 0.12mg 2.029mg 0%
Histidine 0.047mg 1.097mg 0%

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +949.4%
Contains more ProteinProtein +1108.3%
Contains more FatsFats +3168.9%
Contains more CarbsCarbs +456.5%
Contains more OtherOther +266.2%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +14580%
Contains more Poly. FatPolyunsaturated fat +5499.5%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.