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  6. Navy bean raw vs. Chard raw

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

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Summary of differences between navy bean raw and chard raw

  • Navy bean raw has more folate, vitamin B1, copper, vitamin B5, vitamin B2, phosphorus, and vitamin B6; however, chard raw is higher in vitamin A and vitamin C.
  • Chard raw covers your daily need for vitamin A, 122% more than navy bean raw.
  • Navy bean raw has 10 times more vitamin B1 than chard raw. While navy bean raw has 0.39mg of vitamin B1, chard raw has only 0.04mg.
  • Navy bean raw has less sodium.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Chard, swiss, raw.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +24.7%
Contains more CopperCopper +98.9%
Contains more ZincZinc +147.2%
Contains more PhosphorusPhosphorus +117.4%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +11.5%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +23.5%
Contains more SeleniumSelenium +50%
~equal in Iron ~1.8mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +875%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more Vitamin B3Vitamin B3 +205%
Contains more Vitamin B5Vitamin B5 +379.7%
Contains more Vitamin B6Vitamin B6 +92.9%
Contains more FolateFolate +842.9%
Contains more Vitamin CVitamin C +59.6%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin A 0µg 306µg 34%
Folate 132µg 14µg 30%
Vitamin B1 0.39mg 0.04mg 29%
Copper 0.356mg 0.179mg 20%
Vitamin B5 0.825mg 0.172mg 13%
Vitamin E 1.89mg 13%
Vitamin C 18.8mg 30mg 12%
Vitamin B2 0.215mg 0.09mg 10%
Sodium 13mg 213mg 9%
Protein 6.15g 1.8g 9%
Phosphorus 100mg 46mg 8%
Vitamin B6 0.191mg 0.099mg 7%
Fiber 1.6g 6%
Zinc 0.89mg 0.36mg 5%
Magnesium 101mg 81mg 5%
Vitamin B3 1.22mg 0.4mg 5%
Calcium 15mg 51mg 4%
Carbs 13.05g 3.74g 3%
Choline 18mg 3%
Polyunsaturated fat 0.407g 0.07g 2%
Calories 67kcal 19kcal 2%
Manganese 0.408mg 0.366mg 2%
Iron 1.93mg 1.8mg 2%
Potassium 307mg 379mg 2%
Selenium 0.6µg 0.9µg 1%
Fats 0.7g 0.2g 1%
Net carbs 13.05g 2.14g N/A
Sugar 1.1g N/A
Saturated fat 0.085g 0.03g 0%
Monounsaturated fat 0.052g 0.04g 0%
Tryptophan 0.064mg 0.017mg 0%
Threonine 0.258mg 0.083mg 0%
Isoleucine 0.273mg 0.147mg 0%
Leucine 0.442mg 0.13mg 0%
Lysine 0.35mg 0.099mg 0%
Methionine 0.064mg 0.019mg 0%
Phenylalanine 0.31mg 0.11mg 0%
Valine 0.316mg 0.11mg 0%
Histidine 0.172mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +241.7%
Contains more FatsFats +250%
Contains more CarbsCarbs +248.9%
Contains more WaterWater +17.1%
Contains more OtherOther +68.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 +30%
Contains more Poly. FatPolyunsaturated fat +481.4%
Contains less Sat. FatSaturated fat -64.7%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.