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  6. Chard raw vs. Baked beans

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

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Important differences between chard raw and baked beans

  • Chard raw has more vitamin A, vitamin C, and magnesium; however, baked beans have more fiber, phosphorus, selenium, folate, and vitamin B1.
  • Chard raw's daily need coverage for vitamin A is 122% more.
  • Chard raw has 27 times more vitamin C than baked beans. Chard raw has 30mg of vitamin C, while baked beans have 1.1mg.
  • Chard raw is lower in sodium.

The food varieties used in the comparison are Chard, swiss, raw and Beans, baked, home prepared.

Infographic

Chard raw vs Baked beans 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +88.4%
Contains more CopperCopper +12.6%
Contains less SodiumSodium -49.5%
Contains more ManganeseManganese +43.5%
Contains more CalciumCalcium +19.6%
Contains more IronIron +10.6%
Contains more ZincZinc +102.8%
Contains more PhosphorusPhosphorus +137%
Contains more SeleniumSelenium +533.3%
~equal in Potassium ~358mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +2627.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +83.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +240%
Contains more FolateFolate +242.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.408mg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Baked beans DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 1.1mg 32%
Fiber 1.6g 5.5g 16%
Vitamin E 1.89mg 13%
Selenium 0.9µg 5.7µg 9%
Phosphorus 46mg 109mg 9%
Saturated fat 0.03g 1.948g 9%
Folate 14µg 48µg 9%
Magnesium 81mg 43mg 9%
Sodium 213mg 422mg 9%
Fats 0.2g 5.15g 8%
Vitamin B1 0.04mg 0.136mg 8%
Protein 1.8g 5.54g 7%
Calories 19kcal 155kcal 7%
Carbs 3.74g 21.63g 6%
Monounsaturated fat 0.04g 2.133g 5%
Manganese 0.366mg 0.255mg 5%
Polyunsaturated fat 0.07g 0.74g 4%
Zinc 0.36mg 0.73mg 3%
Vitamin B2 0.09mg 0.049mg 3%
Choline 18mg 3%
Iron 1.8mg 1.99mg 2%
Cholesterol 0mg 5mg 2%
Copper 0.179mg 0.159mg 2%
Calcium 51mg 61mg 1%
Vitamin B6 0.099mg 0.09mg 1%
Potassium 379mg 358mg 1%
Net carbs 2.14g 16.13g N/A
Sugar 1.1g N/A
Vitamin B3 0.4mg 0.408mg 0%
Vitamin B5 0.172mg 0.155mg 0%
Tryptophan 0.017mg 0.067mg 0%
Threonine 0.083mg 0.228mg 0%
Isoleucine 0.147mg 0.242mg 0%
Leucine 0.13mg 0.428mg 0%
Lysine 0.099mg 0.379mg 0%
Methionine 0.019mg 0.086mg 0%
Phenylalanine 0.11mg 0.287mg 0%
Valine 0.11mg 0.282mg 0%
Histidine 0.036mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +42.2%
Contains more ProteinProtein +207.8%
Contains more FatsFats +2475%
Contains more CarbsCarbs +478.3%
Contains more OtherOther +56.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +5232.5%
Contains more Poly. FatPolyunsaturated fat +957.1%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.