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  6. Lima beans vs. Chard raw

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

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How are lima beans and chard raw different?

  • Lima beans are higher in fiber, folate, vitamin B1, and phosphorus; however, chard raw is richer in vitamin K, vitamin A, vitamin C, vitamin E, and magnesium.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Lima beans contain 6 times more folate than chard raw. While lima beans contain 83µg of folate, chard raw contains only 14µg.
  • Lima beans have less sodium.

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

Infographic

Lima beans vs Chard 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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
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%
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%
Contains more MagnesiumMagnesium +88.4%
Contains more CalciumCalcium +200%

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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +333.3%
Contains more FatsFats +90%
Contains more CarbsCarbs +458.3%
Contains more WaterWater +32.8%
Contains more OtherOther +39.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Poly. FatPolyunsaturated fat +144.3%
Contains less Sat. FatSaturated fat -66.3%
Contains more Mono. FatMonounsaturated fat +17.6%

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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.