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, vitamin C, copper, manganese, and vitamin B6.
- Daily need coverage for vitamin A for kale is 263% 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
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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 MagnesiumMagnesium | +133.3% |
| Contains more PotassiumPotassium | +27.2% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +103.6% |
| Contains less SodiumSodium | -82.6% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more CalciumCalcium | +63.6% |
| Contains more CopperCopper | +231.9% |
| Contains more ManganeseManganese | +107% |
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 | +60.4% |
| Contains more Vitamin B2Vitamin B2 | +41.4% |
| Contains more Vitamin B3Vitamin B3 | +26% |
| Contains more FolateFolate | +246.2% |
| Contains more Vitamin CVitamin C | +153.1% |
| Contains more Vitamin AVitamin A | +2860.9% |
| Contains more Vitamin B6Vitamin B6 | +475% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Vitamin A | 23µg | 681µg | 73% |
| Vitamin C | 16.2mg | 41mg | 28% |
| Copper | 0.047mg | 0.156mg | 12% |
| Vitamin B6 | 0.024mg | 0.138mg | 9% |
| Manganese | 0.201mg | 0.416mg | 9% |
| Folate | 45µg | 13µg | 8% |
| Fiber | 2g | 8% | |
| Vitamin E | 0.85mg | 6% | |
| Magnesium | 42mg | 18mg | 6% |
| Phosphorus | 57mg | 28mg | 4% |
| Calcium | 44mg | 72mg | 3% |
| Vitamin B1 | 0.085mg | 0.053mg | 3% |
| Potassium | 290mg | 228mg | 2% |
| Vitamin B2 | 0.099mg | 0.07mg | 2% |
| Vitamin B3 | 0.63mg | 0.5mg | 1% |
| Protein | 2.53g | 1.9g | 1% |
| Polyunsaturated fat | 0.042g | 0.193g | 1% |
| Calories | 47kcal | 28kcal | 1% |
| Selenium | 1.5µg | 0.9µg | 1% |
| Zinc | 0.36mg | 0.24mg | 1% |
| Iron | 0.98mg | 0.9mg | 1% |
| Carbs | 9.18g | 5.63g | 1% |
| Sodium | 4mg | 23mg | 1% |
| Fats | 0.1g | 0.4g | 0% |
| Net carbs | 9.18g | 3.63g | N/A |
| Sugar | 1.25g | N/A | |
| Vitamin B5 | 0.051mg | 0.049mg | 0% |
| Choline | 0.4mg | 0% | |
| Saturated fat | 0.026g | 0.052g | 0% |
| Monounsaturated fat | 0.009g | 0.03g | 0% |
| Tryptophan | 0.029mg | 0.023mg | 0% |
| Threonine | 0.094mg | 0.085mg | 0% |
| Isoleucine | 0.135mg | 0.114mg | 0% |
| Leucine | 0.18mg | 0.133mg | 0% |
| Lysine | 0.166mg | 0.114mg | 0% |
| Methionine | 0.036mg | 0.018mg | 0% |
| Phenylalanine | 0.139mg | 0.097mg | 0% |
| Valine | 0.146mg | 0.104mg | 0% |
| Histidine | 0.082mg | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
| Contains more ProteinProtein | +33.2% |
| Contains more CarbsCarbs | +63.1% |
| Contains more FatsFats | +300% |
| Contains more OtherOther | +20.8% |
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +233.3% |
| Contains more Poly. FatPolyunsaturated fat | +359.5% |
