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  6. Soybean raw vs. Marrow-stem Kale

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

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How are soybean raw and marrow-stem Kale different?

  • Soybean raw is higher in iron, copper, phosphorus, manganese, vitamin B1, folate, magnesium, and vitamin B2; however, marrow-stem Kale is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin K for marrow-stem Kale is 325% higher.
  • Soybean raw contains 36 times more copper than marrow-stem Kale. While soybean raw contains 1.658mg of copper, marrow-stem Kale contains only 0.046mg.
  • Soybean raw has a lower glycemic index (14) than marrow-stem Kale (32).

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

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 +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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +1108.3%
Contains more FatsFats +3168.9%
Contains more CarbsCarbs +456.5%
Contains more OtherOther +266.2%
Contains more WaterWater +949.4%

Fat Type Comparison

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

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