Lets compare vitamin content per 1 pound of Swiss Chard vs Boiled California Red Kidney Beans:
Raw Swiss Chard have more Vitamin A, 1.5 times more Vitamin B2 and 25 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 3.2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.3 times more Vitamin B9 than Raw Swiss Chard.
Both Raw Swiss Chard and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 1 lb.
Both Raw Swiss Chard as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Swiss Chard vs Boiled California Red Kidney Beans:
Raw Swiss Chard have 1.7 times more Magnesium, 53.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.3 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 3 times more Phosphorus, 1.3 times more Selenium and 2.4 times more Zinc than Raw Swiss Chard.
Both Raw Swiss Chard and Boiled California Red Kidney Beans have similar amounts of Manganese and Potassium per 1 lb.
Comparison of macro-nutrients per 1 pound:
Boiled California Red Kidney Beans contain 6.5 times more Energy, 4.6 times more Omega 3, 6 times more Carbohydrate, 5.8 times more Fiber and 5.1 times more Protein than Raw Swiss Chard.
Both Raw Swiss Chard as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.