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  6. Winged bean vs. Marrow-stem Kale

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

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Significant differences between winged bean and marrow-stem Kale

  • Winged bean has more copper, vitamin B1, iron, potassium, and zinc; however, marrow-stem Kale is richer in vitamin A, vitamin C, folate, calcium, and vitamin B6.
  • Winged bean covers your daily copper needs 149% more than marrow-stem Kale.
  • Marrow-stem Kale has 7 times less vitamin B1 than winged bean. Winged bean has 0.379mg of vitamin B1, while marrow-stem Kale has 0.054mg.

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

Infographic

Winged 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 PotassiumPotassium +175.1%
Contains more IronIron +325.5%
Contains more CopperCopper +2913%
Contains more ZincZinc +561.9%
Contains more PhosphorusPhosphorus +80%
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%

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

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +284.1%
Contains more FatsFats +47.5%
Contains more CarbsCarbs +418.5%
Contains more OtherOther +50.4%
Contains more WaterWater +56.1%

Fat Type Comparison

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

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