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  6. Marrow-stem Kale vs. Winged bean

Marrow-stem Kale vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between marrow-stem Kale and winged bean

  • Marrow-stem Kale has more vitamin A, vitamin C, folate, calcium, and vitamin B6; however, winged bean is richer in copper, vitamin B1, iron, potassium, and zinc.
  • Winged bean covers your daily copper needs 149% more than marrow-stem Kale.

Specific food types used in this comparison are Collards, raw and Winged bean tuber, raw.

Infographic

Marrow-stem Kale vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +673.3%
Contains less SodiumSodium -51.4%
Contains more ManganeseManganese +23.7%
Contains more SeleniumSelenium +85.7%
Contains more PotassiumPotassium +175.1%
Contains more IronIron +325.5%
Contains more CopperCopper +2913%
Contains more ZincZinc +561.9%
Contains more PhosphorusPhosphorus +80%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +130.2%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +578.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +601.9%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B3Vitamin B3 +121%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Winged bean DV% diff.
Vitamin K 437.1µg 364%
Copper 0.046mg 1.386mg 149%
Vitamin C 35.3mg 0mg 39%
Vitamin A 251µg 0µg 28%
Folate 129µg 19µg 28%
Vitamin B1 0.054mg 0.379mg 27%
Calcium 232mg 30mg 20%
Iron 0.47mg 2mg 19%
Protein 3.02g 11.6g 17%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Potassium 213mg 586mg 11%
Zinc 0.21mg 1.39mg 11%
Carbs 5.42g 28.1g 8%
Vitamin B6 0.165mg 0.075mg 7%
Vitamin B3 0.742mg 1.64mg 6%
Calories 32kcal 148kcal 6%
Manganese 0.658mg 0.532mg 5%
Choline 23.2mg 4%
Vitamin B5 0.267mg 0.116mg 3%
Phosphorus 25mg 45mg 3%
Sodium 17mg 35mg 1%
Monounsaturated fat 0.03g 0.234g 1%
Saturated fat 0.055g 0.222g 1%
Magnesium 27mg 24mg 1%
Vitamin B2 0.13mg 0.149mg 1%
Selenium 1.3µg 0.7µg 1%
Fats 0.61g 0.9g 0%
Net carbs 1.42g 28.1g N/A
Sugar 0.46g N/A
Polyunsaturated fat 0.201g 0.174g 0%
Tryptophan 0.031mg 0.252mg 0%
Threonine 0.086mg 0.451mg 0%
Isoleucine 0.1mg 0.425mg 0%
Leucine 0.151mg 0.64mg 0%
Lysine 0.117mg 0.592mg 0%
Methionine 0.033mg 0.143mg 0%
Phenylalanine 0.087mg 0.451mg 0%
Valine 0.12mg 0.599mg 0%
Histidine 0.047mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +56.1%
Contains more ProteinProtein +284.1%
Contains more FatsFats +47.5%
Contains more CarbsCarbs +418.5%
Contains more OtherOther +50.4%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -75.2%
Contains more Poly. FatPolyunsaturated fat +15.5%
Contains more Mono. FatMonounsaturated fat +680%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.