Beans vs. Chard raw — In-Depth Nutrition Comparison
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What are the main differences between beans and chard raw?
- Beans are richer in fiber, zinc, and vitamin B1, while chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, and vitamin E.
- Chard raw's daily need coverage for vitamin K is 691% higher.
- Chard raw has 4 times less zinc than beans. Beans have 1.4mg of zinc, while chard raw has 0.36mg.
- Beans are lower in sodium.
We used Beans, baked, canned, no salt added and Chard, swiss, raw types in this comparison.
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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 CopperCopper | +15.1% |
| Contains more ZincZinc | +288.9% |
| Contains more PhosphorusPhosphorus | +126.1% |
| Contains less SodiumSodium | -99.5% |
| Contains more SeleniumSelenium | +400% |
| Contains more MagnesiumMagnesium | +153.1% |
| Contains more PotassiumPotassium | +28% |
| Contains more IronIron | +520.7% |
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 | +275% |
| Contains more Vitamin B6Vitamin B6 | +31.3% |
| Contains more FolateFolate | +71.4% |
| Contains more CholineCholine | +71.1% |
| Contains more Vitamin CVitamin C | +867.7% |
| Contains more Vitamin AVitamin A | +6020% |
| Contains more Vitamin EVitamin E | +1160% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin KVitamin K | +103650% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.8µg | 830µg | 691% |
| Vitamin A | 5µg | 306µg | 33% |
| Vitamin C | 3.1mg | 30mg | 30% |
| Iron | 0.29mg | 1.8mg | 19% |
| Manganese | 0.366mg | 16% | |
| Fiber | 5.5g | 1.6g | 16% |
| Magnesium | 32mg | 81mg | 12% |
| Vitamin E | 0.15mg | 1.89mg | 12% |
| Vitamin B1 | 0.15mg | 0.04mg | 9% |
| Sodium | 1mg | 213mg | 9% |
| Zinc | 1.4mg | 0.36mg | 9% |
| Phosphorus | 104mg | 46mg | 8% |
| Selenium | 4.5µg | 0.9µg | 7% |
| Protein | 4.8g | 1.8g | 6% |
| Carbs | 20.49g | 3.74g | 6% |
| Calories | 105kcal | 19kcal | 4% |
| Copper | 0.206mg | 0.179mg | 3% |
| Vitamin B5 | 0.172mg | 3% | |
| Folate | 24µg | 14µg | 3% |
| Potassium | 296mg | 379mg | 2% |
| Vitamin B2 | 0.06mg | 0.09mg | 2% |
| Vitamin B6 | 0.13mg | 0.099mg | 2% |
| Choline | 30.8mg | 18mg | 2% |
| Polyunsaturated fat | 0.172g | 0.07g | 1% |
| Fats | 0.4g | 0.2g | 0% |
| Net carbs | 14.99g | 2.14g | N/A |
| Calcium | 50mg | 51mg | 0% |
| Sugar | 7.78g | 1.1g | N/A |
| Vitamin B3 | 0.43mg | 0.4mg | 0% |
| Saturated fat | 0.103g | 0.03g | 0% |
| Monounsaturated fat | 0.035g | 0.04g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.019mg | 0% | |
| Phenylalanine | 0.11mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +166.7% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +447.9% |
| Contains more WaterWater | +27.6% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +145.7% |
| Contains less Sat. FatSaturated fat | -70.9% |
| Contains more Mono. FatMonounsaturated fat | +14.3% |