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  6. Green bean raw vs. Chard raw

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

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How are green bean raw and chard raw different?

  • Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, copper, vitamin E, iron, and manganese than green bean raw.
  • Daily need coverage for vitamin K for chard raw is 656% higher.
  • Green bean raw has less sodium.
  • Green bean raw has a lower glycemic index (20) than chard raw (32).

Beans, snap, green, raw and Chard, swiss, raw are the varieties used in this article.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 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 less SodiumSodium -97.2%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +37.8%
Contains more PotassiumPotassium +79.6%
Contains more IronIron +74.8%
Contains more CopperCopper +159.4%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +21.1%
Contains more ManganeseManganese +69.4%
Contains more SeleniumSelenium +50%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +105%
Contains more Vitamin B2Vitamin B2 +15.6%
Contains more Vitamin B3Vitamin B3 +83.5%
Contains more Vitamin B5Vitamin B5 +30.8%
Contains more Vitamin B6Vitamin B6 +42.4%
Contains more FolateFolate +135.7%
Contains more Vitamin CVitamin C +145.9%
Contains more Vitamin AVitamin A +774.3%
Contains more Vitamin EVitamin E +361%
Contains more Vitamin KVitamin K +1830.2%
Contains more CholineCholine +17.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Chard raw DV% diff.
Vitamin K 43µg 830µg 656%
Vitamin A 35µg 306µg 30%
Vitamin C 12.2mg 30mg 20%
Magnesium 25mg 81mg 13%
Copper 0.069mg 0.179mg 12%
Iron 1.03mg 1.8mg 10%
Vitamin E 0.41mg 1.89mg 10%
Sodium 6mg 213mg 9%
Manganese 0.216mg 0.366mg 7%
Folate 33µg 14µg 5%
Potassium 211mg 379mg 5%
Vitamin B1 0.082mg 0.04mg 4%
Fiber 2.7g 1.6g 4%
Vitamin B6 0.141mg 0.099mg 3%
Vitamin B3 0.734mg 0.4mg 2%
Fructose 1.39g 2%
Phosphorus 38mg 46mg 1%
Vitamin B2 0.104mg 0.09mg 1%
Carbs 6.97g 3.74g 1%
Vitamin B5 0.225mg 0.172mg 1%
Calcium 37mg 51mg 1%
Calories 31kcal 19kcal 1%
Selenium 0.6µg 0.9µg 1%
Zinc 0.24mg 0.36mg 1%
Protein 1.83g 1.8g 0%
Fats 0.22g 0.2g 0%
Net carbs 4.27g 2.14g N/A
Sugar 3.26g 1.1g N/A
Starch 0.88g 0%
Saturated fat 0.05g 0.03g 0%
Choline 15.3mg 18mg 0%
Monounsaturated fat 0.01g 0.04g 0%
Polyunsaturated fat 0.113g 0.07g 0%
Tryptophan 0.019mg 0.017mg 0%
Threonine 0.079mg 0.083mg 0%
Isoleucine 0.066mg 0.147mg 0%
Leucine 0.112mg 0.13mg 0%
Lysine 0.088mg 0.099mg 0%
Methionine 0.022mg 0.019mg 0%
Phenylalanine 0.067mg 0.11mg 0%
Valine 0.09mg 0.11mg 0%
Histidine 0.034mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 CarbsCarbs +86.4%
Contains more OtherOther +142.4%
~equal in Protein ~1.8g
~equal in Fats ~0.2g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 Poly. FatPolyunsaturated fat +61.4%
Contains less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +300%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.