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Yardlong beans vs. Kale — In-Depth Nutrition Comparison

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The main differences between Yardlong beans and Kale

  • Yardlong beans has more Folate, and Magnesium, however, Kale has more Vitamin A RAE, Vitamin C, Copper, Manganese, and Vitamin B6.
  • Daily need coverage for Vitamin A RAE from Kale is 73% higher.
  • Kale has 3 times less Folate than Yardlong beans. Yardlong beans has 45µg of Folate, while Kale has 13µg.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Kale, cooked, boiled, drained, without salt.

Infographic

Yardlong beans vs 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.
Contains more Magnesium +133.3%
Contains more Phosphorus +103.6%
Contains more Potassium +27.2%
Contains less Sodium -82.6%
Contains more Zinc +50%
Contains more Selenium +66.7%
Contains more Calcium +63.6%
Contains more Copper +231.9%
Contains more Manganese +107%
Equal in Iron - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Magnesium +133.3%
Contains more Phosphorus +103.6%
Contains more Potassium +27.2%
Contains less Sodium -82.6%
Contains more Zinc +50%
Contains more Selenium +66.7%
Contains more Calcium +63.6%
Contains more Copper +231.9%
Contains more Manganese +107%
Equal in Iron - 0.9

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.
:
6
Kale
Contains more Vitamin B1 +60.4%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +26%
Contains more Folate +246.2%
Contains more Vitamin A +2926.9%
Contains more Vitamin C +153.1%
Contains more Vitamin B6 +475%
Equal in Vitamin B5 - 0.049
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 1% 2043%
Contains more Vitamin B1 +60.4%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +26%
Contains more Folate +246.2%
Contains more Vitamin A +2926.9%
Contains more Vitamin C +153.1%
Contains more Vitamin B6 +475%
Equal in Vitamin B5 - 0.049

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +33.2%
Contains more Carbs +63.1%
Contains more Fats +300%
Contains more Other +20.8%
Equal in Water - 91.2
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +33.2%
Contains more Carbs +63.1%
Contains more Fats +300%
Contains more Other +20.8%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +233.3%
Contains more Polyunsaturated fat +359.5%
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +233.3%
Contains more Polyunsaturated fat +359.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong beans Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong beans Kale Opinion
Net carbs 9.18g 3.63g Yardlong beans
Protein 2.53g 1.9g Yardlong beans
Fats 0.1g 0.4g Kale
Carbs 9.18g 5.63g Yardlong beans
Calories 47kcal 28kcal Yardlong beans
Sugar 1.25g Yardlong beans
Fiber 2g Kale
Calcium 44mg 72mg Kale
Iron 0.98mg 0.9mg Yardlong beans
Magnesium 42mg 18mg Yardlong beans
Phosphorus 57mg 28mg Yardlong beans
Potassium 290mg 228mg Yardlong beans
Sodium 4mg 23mg Yardlong beans
Zinc 0.36mg 0.24mg Yardlong beans
Copper 0.047mg 0.156mg Kale
Manganese 0.201mg 0.416mg Kale
Selenium 1.5µg 0.9µg Yardlong beans
Vitamin A 450IU 13621IU Kale
Vitamin A RAE 23µg 681µg Kale
Vitamin E 0.85mg Kale
Vitamin C 16.2mg 41mg Kale
Vitamin B1 0.085mg 0.053mg Yardlong beans
Vitamin B2 0.099mg 0.07mg Yardlong beans
Vitamin B3 0.63mg 0.5mg Yardlong beans
Vitamin B5 0.051mg 0.049mg Yardlong beans
Vitamin B6 0.024mg 0.138mg Kale
Folate 45µg 13µg Yardlong beans
Choline 0.4mg Kale
Vitamin K 817µg Kale
Tryptophan 0.029mg 0.023mg Yardlong beans
Threonine 0.094mg 0.085mg Yardlong beans
Isoleucine 0.135mg 0.114mg Yardlong beans
Leucine 0.18mg 0.133mg Yardlong beans
Lysine 0.166mg 0.114mg Yardlong beans
Methionine 0.036mg 0.018mg Yardlong beans
Phenylalanine 0.139mg 0.097mg Yardlong beans
Valine 0.146mg 0.104mg Yardlong beans
Histidine 0.082mg 0.04mg Yardlong beans
Saturated Fat 0.026g 0.052g Yardlong beans
Monounsaturated Fat 0.009g 0.03g Kale
Polyunsaturated fat 0.042g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong beans Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Yardlong beans
238%
Kale
Minerals Daily Need Coverage Score
19%
Yardlong beans
22%
Kale

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 86)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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.

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.