Kale vs Beans
Nutrition comparison per 100 g serving
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Kale wins in 23 out of 29 nutrient categories
Kale: 23
vs
Beans: 3
(3 ties)
Overview
Vitamins
| Vitamin | Kale | Beans | Winner |
|---|---|---|---|
| Choline, total | 0.5 MG | 0 MG | |
| Folate, total | 62 UG | 47 UG | |
| Niacin | 1.2 MG | 0.8 MG | |
| Pantothenic acid | 0.4 MG | 0.3 MG | |
| Riboflavin | 0.3 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 241 UG | 0 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 93.4 MG | 7.3 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.7 MG | 0 MG | |
| Vitamin K (phylloquinone) | 389.6 UG | 0 UG |
Minerals
| Mineral | Kale | Beans | Winner |
|---|---|---|---|
| Calcium, Ca | 254 MG | 55 MG | |
| Copper, Cu | 0.1 MG | 0.1 MG | |
| Iron, Fe | 1.6 MG | 0.8 MG | |
| Magnesium, Mg | 33 MG | 28 MG | |
| Manganese, Mn | 0.9 MG | 0.3 MG | |
| Phosphorus, P | 55 MG | 49 MG | |
| Potassium, K | 348 MG | 323 MG | |
| Selenium, Se | 0.9 UG | 0 UG | |
| Sodium, Na | 53 MG | 3 MG | |
| Zinc, Zn | 0.4 MG | 0.4 MG |