Comparing Nutrients in 100 calories Swiss ChardVS Royal Red Kidney Beans
Weight per 100 calories
Swiss Chard
526g
Royal Red Kidney Beans
30.4g
Raw Royal Red Kidney Beans have 17.3 times more energy per unit of mass than Raw Swiss Chard, which is high in comparison to other foods. Swiss Chard having very low energy density.
Discover which food has more nutrients per 100 calories - Swiss Chard or Royal Red Kidney Beans?
Swiss Chard VS Royal Red Kidney Beans Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Swiss Chard or Royal Red Kidney Beans?
Lets compare vitamin content per 100 calories of Swiss Chard vs Royal Red Kidney Beans:
100 calories of Swiss Chard have more Vitamin A, 1.8 times more Vitamin B1, 6.5 times more Vitamin B2, 3.3 times more Vitamin B3, 3.8 times more Vitamin B5, 4.3 times more Vitamin B6 and 115.4 times more Vitamin C than Royal Red Kidney Beans.
While 100 kcal of Raw Royal Red Kidney Beans contain 1.6 times more Vitamin B9 than Raw Swiss Chard.
100 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
Both Raw Swiss Chard as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Swiss Chard vs Royal Red Kidney Beans:
100 calories of Swiss Chard have 6.7 times more Calcium, 3.1 times more Copper, 3.6 times more Iron, 10.2 times more Magnesium, 5.7 times more Manganese, 2 times more Phosphorus, 4.9 times more Potassium, 4.9 times more Selenium, 283.7 times more Sodium, 2.3 times more Zinc and 134.8 times more Water than Royal Red Kidney Beans.
100 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium
Comparison of macro-nutrients per 100 calories:
100 calories of Swiss Chard have 1.2 times more Protein than Royal Red Kidney Beans.
While 100 kcal of Raw Royal Red Kidney Beans contain 1.3 times more Omega 3 than Raw Swiss Chard.
Both Swiss Chard and Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
Both Raw Swiss Chard as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.