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  6. Chard raw vs. Soup beans

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

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The main differences between Chard raw and Soup beans

  • Chard raw is richer in Vitamin C, Vitamin A RAE, Magnesium, Potassium, and Iron, yet Soup beans are richer in Fiber, Selenium, and Monounsaturated Fat.
  • Daily need coverage for Vitamin C from Chard raw is 31% higher.
  • Chard raw contains 4 times more Magnesium than Soup beans. Chard raw contains 81mg of Magnesium, while Soup beans contain 19mg.
  • Chard raw contains less Sodium.

Food types used in this article are Chard, swiss, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Chard raw vs Soup 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.
Chard raw
Chard raw
7
:
3
Soup beans
Soup beans
Contains more Calcium +59.4%
Contains more Iron +35.3%
Contains more Magnesium +326.3%
Contains more Potassium +116.6%
Contains less Sodium -46.8%
Contains more Copper +11.9%
Contains more Manganese +26.2%
Contains more Phosphorus +28.3%
Contains more Zinc +22.2%
Contains more Selenium +666.7%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Soup beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 14% 26% 16% 53% 12% 54% 38% 38%
Contains more Calcium +59.4%
Contains more Iron +35.3%
Contains more Magnesium +326.3%
Contains more Potassium +116.6%
Contains less Sodium -46.8%
Contains more Copper +11.9%
Contains more Manganese +26.2%
Contains more Phosphorus +28.3%
Contains more Zinc +22.2%
Contains more Selenium +666.7%

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.
Chard raw
Chard raw
9
:
3
Soup beans
Soup beans
Contains more Vitamin A +276.1%
Contains more Vitamin C +1566.7%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +330%
Contains more Vitamin B6 +98%
Contains more Folate +16.7%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +75%
Contains more Vitamin B12 +∞%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Soup beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 98% 0% 0% 6% 15% 14% 14% 3% 12% 9% 4% 0%
Contains more Vitamin A +276.1%
Contains more Vitamin C +1566.7%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +330%
Contains more Vitamin B6 +98%
Contains more Folate +16.7%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +75%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Soup beans
Soup beans
Contains more Water +17.8%
Contains more Protein +188.3%
Contains more Fats +1650%
Contains more Carbs +198.4%
Equal in Other - 1.52
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Soup beans
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more Water +17.8%
Contains more Protein +188.3%
Contains more Fats +1650%
Contains more Carbs +198.4%
Equal in Other - 1.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Soup beans
Soup beans
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +3850%
Contains more Polyunsaturated fat +457.1%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Soup beans
41% 47% 12%
Saturated Fat: 1.37 g
Monounsaturated Fat: 1.58 g
Polyunsaturated fat: 0.39 g
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +3850%
Contains more Polyunsaturated fat +457.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Soup beans
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chard raw Soup beans Opinion
Net carbs 2.14g 6.56g Soup beans
Protein 1.8g 5.19g Soup beans
Fats 0.2g 3.5g Soup beans
Carbs 3.74g 11.16g Soup beans
Calories 19kcal 95kcal Soup beans
Sugar 1.1g Soup beans
Fiber 1.6g 4.6g Soup beans
Calcium 51mg 32mg Chard raw
Iron 1.8mg 1.33mg Chard raw
Magnesium 81mg 19mg Chard raw
Phosphorus 46mg 59mg Soup beans
Potassium 379mg 175mg Chard raw
Sodium 213mg 400mg Chard raw
Zinc 0.36mg 0.44mg Soup beans
Copper 0.179mg 0.16mg Chard raw
Manganese 0.366mg 0.29mg Chard raw
Selenium 0.9µg 6.9µg Soup beans
Vitamin A 6116IU 1626IU Chard raw
Vitamin A RAE 306µg 81µg Chard raw
Vitamin E 1.89mg Chard raw
Vitamin C 30mg 1.8mg Chard raw
Vitamin B1 0.04mg 0.06mg Soup beans
Vitamin B2 0.09mg 0.06mg Chard raw
Vitamin B3 0.4mg 0.7mg Soup beans
Vitamin B5 0.172mg 0.04mg Chard raw
Vitamin B6 0.099mg 0.05mg Chard raw
Folate 14µg 12µg Chard raw
Vitamin B12 0µg 0.03µg Soup beans
Vitamin K 830µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Cholesterol 0mg 9mg Chard raw
Saturated Fat 0.03g 1.37g Chard raw
Monounsaturated Fat 0.04g 1.58g Soup beans
Polyunsaturated fat 0.07g 0.39g Soup beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Soup beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
222%
Chard raw
14%
Soup beans
Minerals Daily Need Coverage Score
34%
Chard raw
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 1.1g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.4)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 187mg)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 1.34g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.