Comparing Nutrients in 100 calories Red Kidney BeansVS Boiled Swiss Chard
Weight per 100 calories
Red Kidney Beans
29.7g
Boiled Swiss Chard
500g
Red Kidney Beans have 16.9 times more energy per 100g than Boiled Swiss Chard. It has high energy density when compared to other foods. Boiled and Drained Swiss Chard having very low energy density.
Discover which food has more nutrients per 100 calories - Red Kidney Beans or Boiled Swiss Chard?
Red Kidney Beans VS Boiled Swiss Chard Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Red Kidney Beans or Boiled Swiss Chard?
Lets compare vitamin content per 100 calories of Red Kidney Beans vs Boiled Swiss Chard:
100 calories of Red Kidney Beans have 2.6 times more Vitamin B9 than Boiled Swiss Chard.
While 100 kcal of Boiled and Drained Swiss Chard contain more Vitamin A, 6.7 times more Vitamin B2, 2.9 times more Vitamin B3, 3.5 times more Vitamin B5, 3.6 times more Vitamin B6, 67.4 times more Vitamin C, 151.7 times more Vitamin E and 984.8 times more Vitamin K than Raw Red Kidney Beans.
Both Red Kidney Beans and Boiled Swiss Chard provide similar amounts of Vitamin B1 per 100 calories.
100 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
Both Raw Red Kidney Beans as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Red Kidney Beans vs Boiled Swiss Chard:
100 kcal of Boiled and Drained Swiss Chard contain 11.8 times more Calcium, 3.9 times more Copper, 5.7 times more Iron, 10.5 times more Magnesium, 5.1 times more Manganese, 1.4 times more Phosphorus, 6.8 times more Potassium, 4.7 times more Selenium, 251.3 times more Sodium, 2 times more Zinc and 132.9 times more Water than Raw Red Kidney Beans.
100 calories of Red Kidney Beans lack sufficient amounts of Selenium
Comparison of macro-nutrients per 100 calories:
100 calories of Red Kidney Beans have 7.1 times more Omega 3 than Boiled Swiss Chard.
While 100 kcal of Boiled and Drained Swiss Chard contain 8.8 times more Sugars, 2.3 times more Fiber and 1.4 times more Protein than Raw Red Kidney Beans.
Both Red Kidney Beans and Boiled Swiss Chard offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Boiled Swiss Chard provide inadequate amounts of Omega 3
Both Raw Red Kidney Beans as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 6 in 100 calories.