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  6. Refried beans vs. Chard raw

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

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Significant differences between refried beans and chard raw

  • Refried beans have more selenium, fiber, and phosphorus; however, chard raw is richer in vitamin K, vitamin A, vitamin C, vitamin E, magnesium, and copper.
  • Chard raw covers your daily vitamin K needs 690% more than refried beans.
  • Chard raw has 6 times less selenium than refried beans. Refried beans have 5.8µg of selenium, while chard raw has 0.9µg.
  • Chard raw contains less sodium.

Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Chard, swiss, raw.

Infographic

Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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 ZincZinc +61.1%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +544.4%
Contains more MagnesiumMagnesium +131.4%
Contains more CalciumCalcium +75.9%
Contains more PotassiumPotassium +18.8%
Contains more IronIron +25%
Contains more CopperCopper +38.8%
Contains less SodiumSodium -42.4%
Contains more ManganeseManganese +26.6%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 +90%
Contains more CholineCholine +17.8%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin KVitamin K +39423.8%
Contains more FolateFolate +27.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B5 ~0.172mg
~equal in Vitamin B6 ~0.099mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Chard raw DV% diff.
Vitamin K 2.1µg 830µg 690%
Vitamin A 0µg 306µg 34%
Vitamin C 6mg 30mg 27%
Histidine 153mg 0.036mg 22%
Vitamin E 0.09mg 1.89mg 12%
Magnesium 35mg 81mg 11%
Selenium 5.8µg 0.9µg 9%
Fiber 3.7g 1.6g 8%
Phosphorus 92mg 46mg 7%
Sodium 370mg 213mg 7%
Protein 4.98g 1.8g 6%
Copper 0.129mg 0.179mg 6%
Iron 1.44mg 1.8mg 5%
Calories 90kcal 19kcal 4%
Starch 7.43g 3%
Saturated fat 0.631g 0.03g 3%
Manganese 0.289mg 0.366mg 3%
Vitamin B1 0.076mg 0.04mg 3%
Carbs 13.55g 3.74g 3%
Polyunsaturated fat 0.543g 0.07g 3%
Fats 2.01g 0.2g 3%
Zinc 0.58mg 0.36mg 2%
Potassium 319mg 379mg 2%
Calcium 29mg 51mg 2%
Vitamin B2 0.079mg 0.09mg 1%
Folate 11µg 14µg 1%
Monounsaturated fat 0.601g 0.04g 1%
Choline 21.2mg 18mg 1%
Net carbs 9.85g 2.14g N/A
Sugar 0.54g 1.1g N/A
Vitamin B3 0.367mg 0.4mg 0%
Vitamin B5 0.189mg 0.172mg 0%
Vitamin B6 0.103mg 0.099mg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.017mg 0%
Threonine 0.231mg 0.083mg 0%
Isoleucine 0.242mg 0.147mg 0%
Leucine 0.438mg 0.13mg 0%
Lysine 0.377mg 0.099mg 0%
Methionine 0.083mg 0.019mg 0%
Phenylalanine 0.297mg 0.11mg 0%
Valine 0.287mg 0.11mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 +176.7%
Contains more FatsFats +905%
Contains more CarbsCarbs +262.3%
Contains more WaterWater +19.2%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 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 Mono. FatMonounsaturated fat +1402.5%
Contains more Poly. FatPolyunsaturated fat +675.7%
Contains less Sat. FatSaturated fat -95.2%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.