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 bean raw

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

Compare

How are chard raw and green bean 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.
  • Chard raw contains 36 times more sodium than green bean raw. While chard raw contains 213mg of sodium, green bean raw contains only 6mg.
  • Green bean raw has a lower glycemic index (20) than chard raw (32).

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

Infographic

Chard raw vs Green bean 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 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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%
Contains less SodiumSodium -97.2%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Green bean raw DV% diff.
Vitamin K 830µg 43µg 656%
Vitamin A 306µg 35µg 30%
Vitamin C 30mg 12.2mg 20%
Magnesium 81mg 25mg 13%
Copper 0.179mg 0.069mg 12%
Iron 1.8mg 1.03mg 10%
Vitamin E 1.89mg 0.41mg 10%
Sodium 213mg 6mg 9%
Manganese 0.366mg 0.216mg 7%
Folate 14µg 33µg 5%
Potassium 379mg 211mg 5%
Vitamin B1 0.04mg 0.082mg 4%
Fiber 1.6g 2.7g 4%
Vitamin B6 0.099mg 0.141mg 3%
Vitamin B3 0.4mg 0.734mg 2%
Fructose 1.39g 2%
Phosphorus 46mg 38mg 1%
Vitamin B2 0.09mg 0.104mg 1%
Carbs 3.74g 6.97g 1%
Vitamin B5 0.172mg 0.225mg 1%
Calcium 51mg 37mg 1%
Calories 19kcal 31kcal 1%
Selenium 0.9µg 0.6µg 1%
Zinc 0.36mg 0.24mg 1%
Protein 1.8g 1.83g 0%
Fats 0.2g 0.22g 0%
Net carbs 2.14g 4.27g N/A
Sugar 1.1g 3.26g N/A
Starch 0.88g 0%
Saturated fat 0.03g 0.05g 0%
Choline 18mg 15.3mg 0%
Monounsaturated fat 0.04g 0.01g 0%
Polyunsaturated fat 0.07g 0.113g 0%
Tryptophan 0.017mg 0.019mg 0%
Threonine 0.083mg 0.079mg 0%
Isoleucine 0.147mg 0.066mg 0%
Leucine 0.13mg 0.112mg 0%
Lysine 0.099mg 0.088mg 0%
Methionine 0.019mg 0.022mg 0%
Phenylalanine 0.11mg 0.067mg 0%
Valine 0.11mg 0.09mg 0%
Histidine 0.036mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more OtherOther +142.4%
Contains more CarbsCarbs +86.4%
~equal in Protein ~1.83g
~equal in Fats ~0.22g
~equal in Water ~90.32g

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

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