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  6. Marrow-stem Kale vs. Yardlong bean (Asparagus bean) raw

Marrow-stem Kale vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Significant differences between marrow-stem Kale and yardlong bean (Asparagus bean) raw

  • The amount of vitamin A, manganese, vitamin C, calcium, folate, and vitamin B6 in marrow-stem Kale is higher than in yardlong bean (Asparagus bean) raw.
  • Marrow-stem Kale covers your daily vitamin A needs 83% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 7 times less vitamin B6 than marrow-stem Kale. Marrow-stem Kale has 0.165mg of vitamin B6, while yardlong bean (Asparagus bean) raw has 0.024mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of marrow-stem Kale is 32.

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

Infographic

Marrow-stem Kale vs Yardlong bean (Asparagus bean) 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CalciumCalcium +364%
Contains more ManganeseManganese +221%
Contains more MagnesiumMagnesium +63%
Contains more PotassiumPotassium +12.7%
Contains more ZincZinc +76.2%
Contains more PhosphorusPhosphorus +136%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +15.4%
~equal in Iron ~0.47mg
~equal in Copper ~0.048mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +87.8%
Contains more Vitamin AVitamin A +483.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B5Vitamin B5 +385.5%
Contains more Vitamin B6Vitamin B6 +587.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +108.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +98.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more FatsFats +52.5%
Contains more OtherOther +121.7%
Contains more CarbsCarbs +54.1%
~equal in Protein ~2.8g
~equal in Water ~87.85g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -47.6%
Contains more Poly. FatPolyunsaturated fat +18.9%
Contains more Mono. FatMonounsaturated fat +20%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 437.1µg 364%
Vitamin A 251µg 43µg 23%
Manganese 0.658mg 0.205mg 20%
Vitamin C 35.3mg 18.8mg 18%
Calcium 232mg 50mg 18%
Folate 129µg 62µg 17%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Vitamin B6 0.165mg 0.024mg 11%
Phosphorus 25mg 59mg 5%
Vitamin B1 0.054mg 0.107mg 4%
Choline 23.2mg 4%
Magnesium 27mg 44mg 4%
Vitamin B5 0.267mg 0.055mg 4%
Vitamin B3 0.742mg 0.41mg 2%
Vitamin B2 0.13mg 0.11mg 2%
Calories 32kcal 47kcal 1%
Sodium 17mg 4mg 1%
Zinc 0.21mg 0.37mg 1%
Potassium 213mg 240mg 1%
Carbs 5.42g 8.35g 1%
Protein 3.02g 2.8g 0%
Fats 0.61g 0.4g 0%
Net carbs 1.42g 8.35g N/A
Iron 0.47mg 0.47mg 0%
Sugar 0.46g N/A
Copper 0.046mg 0.048mg 0%
Selenium 1.3µg 1.5µg 0%
Saturated fat 0.055g 0.105g 0%
Monounsaturated fat 0.03g 0.036g 0%
Polyunsaturated fat 0.201g 0.169g 0%
Tryptophan 0.031mg 0.032mg 0%
Threonine 0.086mg 0.104mg 0%
Isoleucine 0.1mg 0.15mg 0%
Leucine 0.151mg 0.2mg 0%
Lysine 0.117mg 0.184mg 0%
Methionine 0.033mg 0.04mg 0%
Phenylalanine 0.087mg 0.154mg 0%
Valine 0.12mg 0.162mg 0%
Histidine 0.047mg 0.09mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Marrow-stem Kale
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 13mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.05g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.