Chard raw vs. Beans — In-Depth Nutrition Comparison
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What are the main differences between chard raw and beans?
- Chard raw is richer in vitamin K, vitamin A, vitamin C, iron, magnesium, and vitamin E, while beans are higher in fiber, zinc, and vitamin B1.
- Chard raw's daily need coverage for vitamin K is 691% higher.
- Beans have 213 times less sodium than chard raw. Chard raw has 213mg of sodium, while beans have 1mg.
We used Chard, swiss, raw and Beans, baked, canned, no salt added types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +153.1% |
| Contains more PotassiumPotassium | +28% |
| Contains more IronIron | +520.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more CopperCopper | +15.1% |
| Contains more ZincZinc | +288.9% |
| Contains more PhosphorusPhosphorus | +126.1% |
| Contains less SodiumSodium | -99.5% |
| Contains more SeleniumSelenium | +400% |
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.
| Contains more Vitamin CVitamin C | +867.7% |
| Contains more Vitamin AVitamin A | +6020% |
| Contains more Vitamin EVitamin E | +1160% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +103650% |
| Contains more Vitamin B1Vitamin B1 | +275% |
| Contains more Vitamin B6Vitamin B6 | +31.3% |
| Contains more FolateFolate | +71.4% |
| Contains more CholineCholine | +71.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 0.8µg | 691% |
| Vitamin A | 306µg | 5µg | 33% |
| Vitamin C | 30mg | 3.1mg | 30% |
| Iron | 1.8mg | 0.29mg | 19% |
| Manganese | 0.366mg | 16% | |
| Fiber | 1.6g | 5.5g | 16% |
| Magnesium | 81mg | 32mg | 12% |
| Vitamin E | 1.89mg | 0.15mg | 12% |
| Vitamin B1 | 0.04mg | 0.15mg | 9% |
| Sodium | 213mg | 1mg | 9% |
| Zinc | 0.36mg | 1.4mg | 9% |
| Phosphorus | 46mg | 104mg | 8% |
| Selenium | 0.9µg | 4.5µg | 7% |
| Protein | 1.8g | 4.8g | 6% |
| Carbs | 3.74g | 20.49g | 6% |
| Calories | 19kcal | 105kcal | 4% |
| Copper | 0.179mg | 0.206mg | 3% |
| Vitamin B5 | 0.172mg | 3% | |
| Folate | 14µg | 24µg | 3% |
| Potassium | 379mg | 296mg | 2% |
| Vitamin B2 | 0.09mg | 0.06mg | 2% |
| Vitamin B6 | 0.099mg | 0.13mg | 2% |
| Choline | 18mg | 30.8mg | 2% |
| Polyunsaturated fat | 0.07g | 0.172g | 1% |
| Fats | 0.2g | 0.4g | 0% |
| Net carbs | 2.14g | 14.99g | N/A |
| Calcium | 51mg | 50mg | 0% |
| Sugar | 1.1g | 7.78g | N/A |
| Vitamin B3 | 0.4mg | 0.43mg | 0% |
| Saturated fat | 0.03g | 0.103g | 0% |
| Monounsaturated fat | 0.04g | 0.035g | 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
| Contains more WaterWater | +27.6% |
| Contains more ProteinProtein | +166.7% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +447.9% |
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -70.9% |
| Contains more Mono. FatMonounsaturated fat | +14.3% |
| Contains more Poly. FatPolyunsaturated fat | +145.7% |