Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Green beans

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

Compare

Significant differences between chard raw and green beans

  • Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, iron, copper, vitamin E, and potassium; however, green beans are richer in fiber.
  • Chard raw covers your daily vitamin K needs 652% more than green beans.
  • Green beans have 213 times less sodium than chard raw. Chard raw has 213mg of sodium, while green beans have 1mg.
  • 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 Chard, swiss, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Chard raw vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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%
Contains less SodiumSodium -99.5%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B3Vitamin B3 +53.5%
Contains more FolateFolate +135.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.097mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~16.9mg

All nutrients comparison - raw data values

Nutrient Chard raw Green beans DV% diff.
Vitamin K 830µg 47.9µg 652%
Vitamin A 306µg 32µg 30%
Vitamin C 30mg 9.7mg 23%
Magnesium 81mg 18mg 15%
Iron 1.8mg 0.65mg 14%
Copper 0.179mg 0.057mg 14%
Vitamin E 1.89mg 0.46mg 10%
Sodium 213mg 1mg 9%
Potassium 379mg 146mg 7%
Fiber 1.6g 3.2g 6%
Folate 14µg 33µg 5%
Manganese 0.366mg 0.285mg 4%
Vitamin B1 0.04mg 0.074mg 3%
Vitamin B6 0.099mg 0.056mg 3%
Vitamin B5 0.172mg 0.074mg 2%
Phosphorus 46mg 29mg 2%
Vitamin B3 0.4mg 0.614mg 1%
Vitamin B2 0.09mg 0.097mg 1%
Polyunsaturated fat 0.07g 0.145g 1%
Calories 19kcal 35kcal 1%
Zinc 0.36mg 0.25mg 1%
Carbs 3.74g 7.88g 1%
Selenium 0.9µg 0.2µg 1%
Calcium 51mg 44mg 1%
Protein 1.8g 1.89g 0%
Fats 0.2g 0.28g 0%
Net carbs 2.14g 4.68g N/A
Sugar 1.1g 3.63g N/A
Choline 18mg 16.9mg 0%
Saturated fat 0.03g 0.064g 0%
Monounsaturated fat 0.04g 0.011g 0%
Tryptophan 0.017mg 0.02mg 0%
Threonine 0.083mg 0.082mg 0%
Isoleucine 0.147mg 0.069mg 0%
Leucine 0.13mg 0.116mg 0%
Lysine 0.099mg 0.091mg 0%
Methionine 0.019mg 0.023mg 0%
Phenylalanine 0.11mg 0.069mg 0%
Valine 0.11mg 0.093mg 0%
Histidine 0.036mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more OtherOther +119.2%
Contains more FatsFats +40%
Contains more CarbsCarbs +110.7%
~equal in Protein ~1.89g
~equal in Water ~89.22g

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

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