Lets compare vitamin content per 5 ounces of Kale vs Boiled Kidney Beans:
Raw Kale has more Vitamin A, 6 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6, 77.8 times more Vitamin C, 22 times more Vitamin E and 46.4 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Raw Kale.
Both Raw Kale as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Kale vs Boiled Kidney Beans:
Raw Kale has 7.3 times more Calcium, 2.1 times more Manganese, 53 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4.1 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 2.5 times more Phosphorus and 2.6 times more Zinc than Raw Kale.
Both Raw Kale and Boiled All Types Kidney Beans have similar amounts of Potassium and Selenium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Raw Kale has 3 times more Fat, 2.2 times more Omega 3, 2.7 times more Omega 6 and 3.1 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.6 times more Energy, 5.2 times more Carbohydrate, 1.6 times more Fiber and 3 times more Protein than Raw Kale.
Both Raw Kale as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.