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  6. Mung bean vs. Marrow-stem Kale

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

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Differences between mung beans and marrow-stem Kale

  • Mung beans are higher in folate, copper, iron, fiber, phosphorus, vitamin B1, and magnesium; however, marrow-stem Kale is richer in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale's daily need coverage for vitamin K is 357% higher.
  • Mung beans have 20 times more copper than marrow-stem Kale. While mung beans have 0.941mg of copper, marrow-stem Kale has only 0.046mg.

The food types used in this comparison are Mung beans, mature seeds, raw and Collards, raw.

Infographic

Mung bean vs Marrow-stem Kale 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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%
Contains more MagnesiumMagnesium +600%
Contains more PotassiumPotassium +485%
Contains more IronIron +1334%
Contains more CopperCopper +1945.7%
Contains more ZincZinc +1176.2%
Contains more PhosphorusPhosphorus +1368%
Contains less SodiumSodium -11.8%
Contains more ManganeseManganese +57.3%
Contains more SeleniumSelenium +530.8%
Contains more CalciumCalcium +75.8%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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%
Contains more Vitamin B1Vitamin B1 +1050%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B3Vitamin B3 +203.4%
Contains more Vitamin B5Vitamin B5 +615.4%
Contains more Vitamin B6Vitamin B6 +131.5%
Contains more FolateFolate +384.5%
Contains more CholineCholine +322%
Contains more Vitamin CVitamin C +635.4%
Contains more Vitamin AVitamin A +4083.3%
Contains more Vitamin EVitamin E +343.1%
Contains more Vitamin KVitamin K +4756.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Marrow-stem Kale DV% diff.
Vitamin K 9µg 437.1µg 357%
Folate 625µg 129µg 124%
Copper 0.941mg 0.046mg 99%
Iron 6.74mg 0.47mg 78%
Fiber 16.3g 4g 49%
Phosphorus 367mg 25mg 49%
Vitamin B1 0.621mg 0.054mg 47%
Protein 23.86g 3.02g 42%
Magnesium 189mg 27mg 39%
Vitamin C 4.8mg 35.3mg 34%
Vitamin B5 1.91mg 0.267mg 33%
Potassium 1246mg 213mg 30%
Vitamin A 6µg 251µg 27%
Zinc 2.68mg 0.21mg 22%
Carbs 62.62g 5.42g 19%
Vitamin B6 0.382mg 0.165mg 17%
Manganese 1.035mg 0.658mg 16%
Calories 347kcal 32kcal 16%
Choline 97.9mg 23.2mg 14%
Selenium 8.2µg 1.3µg 13%
Vitamin E 0.51mg 2.26mg 12%
Calcium 132mg 232mg 10%
Vitamin B3 2.251mg 0.742mg 9%
Vitamin B2 0.233mg 0.13mg 8%
Polyunsaturated fat 0.384g 0.201g 1%
Fats 1.15g 0.61g 1%
Saturated fat 0.348g 0.055g 1%
Net carbs 46.32g 1.42g N/A
Sugar 6.6g 0.46g N/A
Sodium 15mg 17mg 0%
Monounsaturated fat 0.161g 0.03g 0%
Tryptophan 0.26mg 0.031mg 0%
Threonine 0.782mg 0.086mg 0%
Isoleucine 1.008mg 0.1mg 0%
Leucine 1.847mg 0.151mg 0%
Lysine 1.664mg 0.117mg 0%
Methionine 0.286mg 0.033mg 0%
Phenylalanine 1.443mg 0.087mg 0%
Valine 1.237mg 0.12mg 0%
Histidine 0.695mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +690.1%
Contains more FatsFats +88.5%
Contains more CarbsCarbs +1055.4%
Contains more OtherOther +149.6%
Contains more WaterWater +890.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +436.7%
Contains more Poly. FatPolyunsaturated fat +91%
Contains less Sat. FatSaturated fat -84.2%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.