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  6. Chard vs. Green bean

Chard vs. Green bean — In-Depth Nutrition Comparison

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Differences between Chard and Green bean

  • Chard has more Vitamin K, Vitamin A RAE, Iron, Magnesium, Potassium, Copper, Vitamin E , and Vitamin C, while Green bean has more Folate.
  • Chard's daily need coverage for Vitamin K is 233% higher.
  • Green bean contains 179 times less Sodium than Chard. Chard contains 179mg of Sodium, while Green bean contains 1mg.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Chard vs Green bean 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
Chard
9
:
1
Green bean
Green bean
Contains more Calcium +31.8%
Contains more Iron +247.7%
Contains more Magnesium +377.8%
Contains more Phosphorus +13.8%
Contains more Potassium +276%
Contains more Zinc +32%
Contains more Copper +186%
Contains more Manganese +17.2%
Contains more Selenium +350%
Contains less Sodium -99.4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +31.8%
Contains more Iron +247.7%
Contains more Magnesium +377.8%
Contains more Phosphorus +13.8%
Contains more Potassium +276%
Contains more Zinc +32%
Contains more Copper +186%
Contains more Manganese +17.2%
Contains more Selenium +350%
Contains less Sodium -99.4%

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
Chard
6
:
4
Green bean
Green bean
Contains more Vitamin A +867.5%
Contains more Vitamin E +310.9%
Contains more Vitamin C +85.6%
Contains more Vitamin B5 +120.3%
Contains more Vitamin B6 +51.8%
Contains more Vitamin K +583.3%
Contains more Vitamin B1 +117.6%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +70.6%
Contains more Folate +266.7%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin A +867.5%
Contains more Vitamin E +310.9%
Contains more Vitamin C +85.6%
Contains more Vitamin B5 +120.3%
Contains more Vitamin B6 +51.8%
Contains more Vitamin K +583.3%
Contains more Vitamin B1 +117.6%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +70.6%
Contains more Folate +266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Green bean
Green bean
Contains more Other +72.6%
Contains more Fats +250%
Contains more Carbs +90.8%
Equal in Protein - 1.89
Equal in Water - 89.22
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Green bean
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 Other +72.6%
Contains more Fats +250%
Contains more Carbs +90.8%
Equal in Protein - 1.89
Equal in Water - 89.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Green bean
Green bean
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +417.9%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +417.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Green bean Opinion
Net carbs 2.03g 4.68g Green bean
Protein 1.88g 1.89g Green bean
Fats 0.08g 0.28g Green bean
Carbs 4.13g 7.88g Green bean
Calories 20kcal 35kcal Green bean
Sugar 1.1g 3.63g Chard
Fiber 2.1g 3.2g Green bean
Calcium 58mg 44mg Chard
Iron 2.26mg 0.65mg Chard
Magnesium 86mg 18mg Chard
Phosphorus 33mg 29mg Chard
Potassium 549mg 146mg Chard
Sodium 179mg 1mg Green bean
Zinc 0.33mg 0.25mg Chard
Copper 0.163mg 0.057mg Chard
Manganese 0.334mg 0.285mg Chard
Selenium 0.9µg 0.2µg Chard
Vitamin A 6124IU 633IU Chard
Vitamin A RAE 306µg 32µg Chard
Vitamin E 1.89mg 0.46mg Chard
Vitamin C 18mg 9.7mg Chard
Vitamin B1 0.034mg 0.074mg Green bean
Vitamin B2 0.086mg 0.097mg Green bean
Vitamin B3 0.36mg 0.614mg Green bean
Vitamin B5 0.163mg 0.074mg Chard
Vitamin B6 0.085mg 0.056mg Chard
Folate 9µg 33µg Green bean
Vitamin K 327.3µg 47.9µg Chard
Tryptophan 0.018mg 0.02mg Green bean
Threonine 0.086mg 0.082mg Chard
Isoleucine 0.154mg 0.069mg Chard
Leucine 0.135mg 0.116mg Chard
Lysine 0.103mg 0.091mg Chard
Methionine 0.02mg 0.023mg Green bean
Phenylalanine 0.114mg 0.069mg Chard
Valine 0.114mg 0.093mg Chard
Histidine 0.038mg 0.035mg Chard
Saturated Fat 0.012g 0.064g Chard
Monounsaturated Fat 0.016g 0.011g Chard
Polyunsaturated fat 0.028g 0.145g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Green bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
113%
Chard
24%
Green bean
Minerals Daily Need Coverage Score
36%
Chard
14%
Green bean

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 178mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 2.53g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.052g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $1.8)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Green bean - 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.