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  6. Chard raw vs. Lima beans

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

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How are chard raw and lima beans different?

  • Chard raw is higher in vitamin K, vitamin A, vitamin C, vitamin E, and magnesium; however, lima beans are richer in fiber, folate, vitamin B1, and phosphorus.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Lima beans have less sodium.

Chard, swiss, raw and Lima beans, large, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Chard raw vs Lima beans 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 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% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more MagnesiumMagnesium +88.4%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +34%
Contains more IronIron +32.8%
Contains more CopperCopper +31.3%
Contains more ZincZinc +163.9%
Contains more PhosphorusPhosphorus +141.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +41%
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.
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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin KVitamin K +41400%
Contains more Vitamin B1Vitamin B1 +302.5%
Contains more Vitamin B5Vitamin B5 +145.3%
Contains more Vitamin B6Vitamin B6 +62.6%
Contains more FolateFolate +492.9%
Contains more CholineCholine +80.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.421mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Lima beans DV% diff.
Vitamin K 830µg 2µg 690%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 0mg 33%
Fiber 1.6g 7g 22%
Folate 14µg 83µg 17%
Protein 1.8g 7.8g 12%
Vitamin E 1.89mg 0.18mg 11%
Vitamin B1 0.04mg 0.161mg 10%
Phosphorus 46mg 111mg 9%
Magnesium 81mg 43mg 9%
Sodium 213mg 2mg 9%
Manganese 0.366mg 0.516mg 7%
Selenium 0.9µg 4.5µg 7%
Iron 1.8mg 2.39mg 7%
Copper 0.179mg 0.235mg 6%
Carbs 3.74g 20.88g 6%
Vitamin B5 0.172mg 0.422mg 5%
Vitamin B6 0.099mg 0.161mg 5%
Calories 19kcal 115kcal 5%
Zinc 0.36mg 0.95mg 5%
Potassium 379mg 508mg 4%
Vitamin B2 0.09mg 0.055mg 3%
Calcium 51mg 17mg 3%
Choline 18mg 32.5mg 3%
Polyunsaturated fat 0.07g 0.171g 1%
Fats 0.2g 0.38g 0%
Net carbs 2.14g 13.88g N/A
Sugar 1.1g 2.9g N/A
Vitamin B3 0.4mg 0.421mg 0%
Saturated fat 0.03g 0.089g 0%
Monounsaturated fat 0.04g 0.034g 0%
Tryptophan 0.017mg 0.092mg 0%
Threonine 0.083mg 0.337mg 0%
Isoleucine 0.147mg 0.411mg 0%
Leucine 0.13mg 0.673mg 0%
Lysine 0.099mg 0.523mg 0%
Methionine 0.019mg 0.099mg 0%
Phenylalanine 0.11mg 0.449mg 0%
Valine 0.11mg 0.469mg 0%
Histidine 0.036mg 0.238mg 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
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more WaterWater +32.8%
Contains more OtherOther +39.1%
Contains more ProteinProtein +333.3%
Contains more FatsFats +90%
Contains more CarbsCarbs +458.3%

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
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -66.3%
Contains more Mono. FatMonounsaturated fat +17.6%
Contains more Poly. FatPolyunsaturated fat +144.3%

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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.