Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Boiled Kale:
Boiled All Types Kidney Beans have 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Kale.
While Boiled and Drained Kale contains more Vitamin A, 2.4 times more Vitamin B2, 14.8 times more Vitamin C, 53.7 times more Vitamin E and 49.8 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Boiled Kidney Beans vs Boiled Kale:
Boiled All Types Kidney Beans have 3.2 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 3.3 times more Phosphorus, 2.8 times more Potassium, 1.2 times more Selenium and 3.7 times more Zinc than Boiled and Drained Kale.
While Boiled and Drained Kale contains 4.3 times more Calcium, 1.3 times more Manganese, 16 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
Comparison of macro-nutrients per 5 ounces:
Boiled All Types Kidney Beans have 3.5 times more Energy, 4.3 times more Carbohydrate, 1.6 times more Fiber and 2.9 times more Protein than Boiled and Drained Kale.
While Boiled and Drained Kale contains 2.4 times more Fat, 2.2 times more Omega 3, 2.6 times more Omega 6 and 3.8 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.