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  6. Kidney beans raw vs. Chard raw

Kidney beans raw vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between kidney beans raw and chard raw

  • Kidney beans raw is richer in folate, fiber, copper, iron, phosphorus, vitamin B1, potassium, and manganese, yet chard raw is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin K for chard raw is 676% higher.
  • Kidney beans raw contains 28 times more folate than chard raw. Kidney beans raw contains 394µg of folate, while chard raw contains 14µg.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Chard, swiss, raw.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 MagnesiumMagnesium +72.8%
Contains more CalciumCalcium +180.4%
Contains more PotassiumPotassium +271%
Contains more IronIron +355.6%
Contains more CopperCopper +435.2%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +784.8%
Contains less SodiumSodium -88.7%
Contains more ManganeseManganese +179%
Contains more SeleniumSelenium +255.6%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +1222.5%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B3Vitamin B3 +415%
Contains more Vitamin B5Vitamin B5 +353.5%
Contains more Vitamin B6Vitamin B6 +301%
Contains more FolateFolate +2714.3%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +759.1%
Contains more Vitamin KVitamin K +4268.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Chard raw DV% diff.
Vitamin K 19µg 830µg 676%
Folate 394µg 14µg 95%
Fiber 24.9g 1.6g 93%
Copper 0.958mg 0.179mg 87%
Iron 8.2mg 1.8mg 80%
Phosphorus 407mg 46mg 52%
Protein 23.58g 1.8g 44%
Vitamin B1 0.529mg 0.04mg 41%
Vitamin A 0µg 306µg 34%
Potassium 1406mg 379mg 30%
Vitamin C 4.5mg 30mg 28%
Manganese 1.021mg 0.366mg 28%
Vitamin B6 0.397mg 0.099mg 23%
Zinc 2.79mg 0.36mg 22%
Carbs 60.01g 3.74g 19%
Calories 333kcal 19kcal 16%
Magnesium 140mg 81mg 14%
Vitamin B5 0.78mg 0.172mg 12%
Vitamin E 0.22mg 1.89mg 11%
Vitamin B3 2.06mg 0.4mg 10%
Vitamin B2 0.219mg 0.09mg 10%
Calcium 143mg 51mg 9%
Sodium 24mg 213mg 8%
Selenium 3.2µg 0.9µg 4%
Polyunsaturated fat 0.457g 0.07g 3%
Choline 18mg 3%
Fats 0.83g 0.2g 1%
Net carbs 35.11g 2.14g N/A
Sugar 2.23g 1.1g N/A
Saturated fat 0.12g 0.03g 0%
Monounsaturated fat 0.064g 0.04g 0%
Tryptophan 0.279mg 0.017mg 0%
Threonine 0.992mg 0.083mg 0%
Isoleucine 1.041mg 0.147mg 0%
Leucine 1.882mg 0.13mg 0%
Lysine 1.618mg 0.099mg 0%
Methionine 0.355mg 0.019mg 0%
Phenylalanine 1.275mg 0.11mg 0%
Valine 1.233mg 0.11mg 0%
Histidine 0.656mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +1210%
Contains more FatsFats +315%
Contains more CarbsCarbs +1504.5%
Contains more OtherOther +139.4%
Contains more WaterWater +688.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +60%
Contains more Poly. FatPolyunsaturated fat +552.9%
Contains less Sat. FatSaturated fat -75%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.