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  6. Broad bean raw vs. Chard raw

Broad bean raw vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between broad bean raw and chard raw

  • Broad bean raw has more folate, copper, fiber, vitamin B2, manganese, phosphorus, and vitamin B3; however, chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily vitamin K needs 658% more than broad bean raw.
  • Chard raw has 11 times less folate than broad bean raw. Broad bean raw has 148µg of folate, while chard raw has 14µg.
  • Broad bean raw has a higher glycemic index. The glycemic index of broad bean raw is 79, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Beans, fava, in pod, raw and Chard, swiss, raw.

Infographic

Broad bean raw vs Chard raw infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CopperCopper +124.6%
Contains more ZincZinc +177.8%
Contains more PhosphorusPhosphorus +180.4%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +80.6%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +37.8%
Contains more PotassiumPotassium +14.2%
Contains more IronIron +16.1%
Contains more SeleniumSelenium +12.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +232.5%
Contains more Vitamin B2Vitamin B2 +222.2%
Contains more Vitamin B3Vitamin B3 +462.3%
Contains more Vitamin B5Vitamin B5 +30.8%
Contains more FolateFolate +957.1%
Contains more Vitamin CVitamin C +710.8%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +62.9%
Contains more Vitamin KVitamin K +1929.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.099mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Chard raw DV% diff.
Vitamin K 40.9µg 830µg 658%
Folate 148µg 14µg 34%
Vitamin A 17µg 306µg 32%
Vitamin C 3.7mg 30mg 29%
Copper 0.402mg 0.179mg 25%
Fiber 7.5g 1.6g 24%
Vitamin B2 0.29mg 0.09mg 15%
Manganese 0.661mg 0.366mg 13%
Phosphorus 129mg 46mg 12%
Vitamin B3 2.249mg 0.4mg 12%
Protein 7.92g 1.8g 12%
Magnesium 33mg 81mg 11%
Sodium 25mg 213mg 8%
Vitamin B1 0.133mg 0.04mg 8%
Zinc 1mg 0.36mg 6%
Carbs 17.63g 3.74g 5%
Vitamin E 1.16mg 1.89mg 5%
Choline 18mg 3%
Calories 88kcal 19kcal 3%
Iron 1.55mg 1.8mg 3%
Polyunsaturated fat 0.342g 0.07g 2%
Potassium 332mg 379mg 1%
Vitamin B5 0.225mg 0.172mg 1%
Calcium 37mg 51mg 1%
Fats 0.73g 0.2g 1%
Net carbs 10.13g 2.14g N/A
Sugar 9.21g 1.1g N/A
Selenium 0.8µg 0.9µg 0%
Vitamin B6 0.104mg 0.099mg 0%
Saturated fat 0.118g 0.03g 0%
Monounsaturated fat 0.104g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +340%
Contains more FatsFats +265%
Contains more CarbsCarbs +371.4%
Contains more WaterWater +27.6%
Contains more OtherOther +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +388.6%
Contains less Sat. FatSaturated fat -74.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.