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  6. Refried beans vs. Marrow-stem Kale

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

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The main differences between refried beans and marrow-stem Kale

  • Refried beans have more iron and phosphorus; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, manganese, and vitamin E.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Marrow-stem Kale has 22 times less sodium than refried beans. Refried beans have 370mg of sodium, while marrow-stem Kale has 17mg.

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

Infographic

Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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 +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%
Contains more CalciumCalcium +700%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +127.7%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 +40.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +64.9%
Contains more FatsFats +229.5%
Contains more CarbsCarbs +150%
Contains more OtherOther +28.6%
Contains more WaterWater +15.3%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Refried beans
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
33%
Refried beans
25%
Marrow-stem Kale

Comparison summary

Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.5)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 353mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 0.576g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 6)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.