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 A, vitamin C, magnesium, potassium, and iron, yet soup beans are richer in fiber, selenium, and monounsaturated fat.
- Daily need coverage for vitamin A for chard raw is 90% higher.
- Chard raw contains 17 times more vitamin C than soup beans. Chard raw contains 30mg of vitamin C, while soup beans contain 1.8mg.
- Chard raw contains less sodium.
- Chard raw has a lower glycemic index than soup beans.
Food types used in this article are Chard, swiss, raw and Soup, bean with ham, canned, chunky, ready-to-serve.
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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.
| Contains more MagnesiumMagnesium | +326.3% |
| Contains more CalciumCalcium | +59.4% |
| Contains more PotassiumPotassium | +116.6% |
| Contains more IronIron | +35.3% |
| Contains more CopperCopper | +11.9% |
| Contains less SodiumSodium | -46.8% |
| Contains more ManganeseManganese | +26.2% |
| Contains more ZincZinc | +22.2% |
| Contains more PhosphorusPhosphorus | +28.3% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +1566.7% |
| Contains more Vitamin AVitamin A | +277.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B5Vitamin B5 | +330% |
| Contains more Vitamin B6Vitamin B6 | +98% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +16.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B3Vitamin B3 | +75% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more WaterWater | +17.8% |
| Contains more ProteinProtein | +188.3% |
| Contains more FatsFats | +1650% |
| Contains more CarbsCarbs | +198.4% |
~equal in
Other
~1.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.03 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -97.8% |
| Contains more Mono. FatMonounsaturated fat | +3850% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 830µg | 692% | |
| Vitamin C | 30mg | 1.8mg | 31% |
| Vitamin A | 306µg | 81µg | 25% |
| Magnesium | 81mg | 19mg | 15% |
| Vitamin E | 1.89mg | 13% | |
| Fiber | 1.6g | 4.6g | 12% |
| Selenium | 0.9µg | 6.9µg | 11% |
| Sodium | 213mg | 400mg | 8% |
| Protein | 1.8g | 5.19g | 7% |
| Saturated fat | 0.03g | 1.37g | 6% |
| Potassium | 379mg | 175mg | 6% |
| Iron | 1.8mg | 1.33mg | 6% |
| Fats | 0.2g | 3.5g | 5% |
| Calories | 19kcal | 95kcal | 4% |
| Vitamin B6 | 0.099mg | 0.05mg | 4% |
| Monounsaturated fat | 0.04g | 1.58g | 4% |
| Vitamin B5 | 0.172mg | 0.04mg | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Manganese | 0.366mg | 0.29mg | 3% |
| Choline | 18mg | 3% | |
| Vitamin B3 | 0.4mg | 0.7mg | 2% |
| Polyunsaturated fat | 0.07g | 0.39g | 2% |
| Vitamin B1 | 0.04mg | 0.06mg | 2% |
| Vitamin B2 | 0.09mg | 0.06mg | 2% |
| Carbs | 3.74g | 11.16g | 2% |
| Copper | 0.179mg | 0.16mg | 2% |
| Phosphorus | 46mg | 59mg | 2% |
| Calcium | 51mg | 32mg | 2% |
| Zinc | 0.36mg | 0.44mg | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Folate | 14µg | 12µg | 1% |
| Net carbs | 2.14g | 6.56g | N/A |
| Sugar | 1.1g | N/A | |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.019mg | 0% | |
| Phenylalanine | 0.11mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
185%
8%
Minerals Daily Need Coverage Score
34%
31%
Comparison summary
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 1.1g)
Which food is cheaper?
Soup beans is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Chard raw contains less Sodium (difference - 187mg)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 1.34g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Chard raw is relatively richer in vitamins
Which food is richer in minerals?
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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.