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  6. Green beans vs. Chard raw

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

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Significant differences between green beans and chard raw

  • Green beans have more fiber; however, chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, iron, copper, vitamin E, and potassium.
  • Chard raw covers your daily vitamin K needs 652% more than green beans.
  • Chard raw has 2 times less fiber than green beans. Green beans have 3.2g of fiber, while chard raw has 1.6g.
  • Green beans contain less sodium.
  • Chard raw has a higher glycemic index. The glycemic index of chard raw is 32, while the glycemic index of green beans is 20.

Specific food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Chard, swiss, raw.

Infographic

Green beans vs Chard raw infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 -99.5%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +15.9%
Contains more PotassiumPotassium +159.6%
Contains more IronIron +176.9%
Contains more CopperCopper +214%
Contains more ZincZinc +44%
Contains more PhosphorusPhosphorus +58.6%
Contains more ManganeseManganese +28.4%
Contains more SeleniumSelenium +350%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +85%
Contains more Vitamin B3Vitamin B3 +53.5%
Contains more FolateFolate +135.7%
Contains more Vitamin CVitamin C +209.3%
Contains more Vitamin AVitamin A +856.3%
Contains more Vitamin EVitamin E +310.9%
Contains more Vitamin B5Vitamin B5 +132.4%
Contains more Vitamin B6Vitamin B6 +76.8%
Contains more Vitamin KVitamin K +1632.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient Green beans Chard raw DV% diff.
Vitamin K 47.9µg 830µg 652%
Vitamin A 32µg 306µg 30%
Vitamin C 9.7mg 30mg 23%
Magnesium 18mg 81mg 15%
Iron 0.65mg 1.8mg 14%
Copper 0.057mg 0.179mg 14%
Vitamin E 0.46mg 1.89mg 10%
Sodium 1mg 213mg 9%
Potassium 146mg 379mg 7%
Fiber 3.2g 1.6g 6%
Folate 33µg 14µg 5%
Manganese 0.285mg 0.366mg 4%
Vitamin B1 0.074mg 0.04mg 3%
Vitamin B6 0.056mg 0.099mg 3%
Vitamin B5 0.074mg 0.172mg 2%
Phosphorus 29mg 46mg 2%
Vitamin B3 0.614mg 0.4mg 1%
Vitamin B2 0.097mg 0.09mg 1%
Polyunsaturated fat 0.145g 0.07g 1%
Calories 35kcal 19kcal 1%
Zinc 0.25mg 0.36mg 1%
Carbs 7.88g 3.74g 1%
Selenium 0.2µg 0.9µg 1%
Calcium 44mg 51mg 1%
Protein 1.89g 1.8g 0%
Fats 0.28g 0.2g 0%
Net carbs 4.68g 2.14g N/A
Sugar 3.63g 1.1g N/A
Choline 16.9mg 18mg 0%
Saturated fat 0.064g 0.03g 0%
Monounsaturated fat 0.011g 0.04g 0%
Tryptophan 0.02mg 0.017mg 0%
Threonine 0.082mg 0.083mg 0%
Isoleucine 0.069mg 0.147mg 0%
Leucine 0.116mg 0.13mg 0%
Lysine 0.091mg 0.099mg 0%
Methionine 0.023mg 0.019mg 0%
Phenylalanine 0.069mg 0.11mg 0%
Valine 0.093mg 0.11mg 0%
Histidine 0.035mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 FatsFats +40%
Contains more CarbsCarbs +110.7%
Contains more OtherOther +119.2%
~equal in Protein ~1.8g
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 +107.1%
Contains less Sat. FatSaturated fat -53.1%
Contains more Mono. FatMonounsaturated fat +263.6%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.