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 C, vitamin A, 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
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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.
| 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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
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
Saturated Fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 148kcal | 32kcal |
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| Protein | 11.6g | 3.02g |
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| Fats | 0.9g | 0.61g |
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| Vitamin C | 0mg | 35.3mg |
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| Net carbs | 28.1g | 1.42g |
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| Carbs | 28.1g | 5.42g |
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| Magnesium | 24mg | 27mg |
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| Calcium | 30mg | 232mg |
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| Potassium | 586mg | 213mg |
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| Iron | 2mg | 0.47mg |
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| Sugar | 0.46g |
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| Fiber | 4g |
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| Copper | 1.386mg | 0.046mg |
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| Zinc | 1.39mg | 0.21mg |
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| Phosphorus | 45mg | 25mg |
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| Sodium | 35mg | 17mg |
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| Vitamin A | 0IU | 5019IU |
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| Vitamin A | 0µg | 251µg |
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| Vitamin E | 2.26mg |
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| Manganese | 0.532mg | 0.658mg |
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| Selenium | 0.7µg | 1.3µg |
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| Vitamin B1 | 0.379mg | 0.054mg |
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| Vitamin B2 | 0.149mg | 0.13mg |
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| Vitamin B3 | 1.64mg | 0.742mg |
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| Vitamin B5 | 0.116mg | 0.267mg |
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| Vitamin B6 | 0.075mg | 0.165mg |
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| Vitamin K | 437.1µg |
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| Folate | 19µg | 129µg |
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| Choline | 23.2mg |
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| Saturated Fat | 0.222g | 0.055g |
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| Monounsaturated fat | 0.234g | 0.03g |
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| Polyunsaturated fat | 0.174g | 0.201g |
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| Tryptophan | 0.252mg | 0.031mg |
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| Threonine | 0.451mg | 0.086mg |
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| Isoleucine | 0.425mg | 0.1mg |
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| Leucine | 0.64mg | 0.151mg |
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| Lysine | 0.592mg | 0.117mg |
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| Methionine | 0.143mg | 0.033mg |
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| Phenylalanine | 0.451mg | 0.087mg |
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| Valine | 0.599mg | 0.12mg |
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| Histidine | 0.241mg | 0.047mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
15%
137%
Minerals Daily Need Coverage Score
75%
25%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 0.167g)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.