Lets compare vitamin content per 100 grams of Boiled Swiss Chard vs Boiled California Red Kidney Beans:
Boiled and Drained Swiss Chard have more Vitamin A, 1.4 times more Vitamin B2 and 15 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 3.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 8.2 times more Vitamin B9 than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 100 g.
Both Boiled and Drained Swiss Chard as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Boiled Swiss Chard vs Boiled California Red Kidney Beans:
Boiled and Drained Swiss Chard have 1.8 times more Magnesium, 1.3 times more Potassium, 44.8 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.8 times more Copper, 1.3 times more Iron, 4.2 times more Phosphorus, 1.3 times more Selenium and 2.6 times more Zinc than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Boiled California Red Kidney Beans have similar amounts of Calcium and Manganese per 100 g.
Comparison of macro-nutrients per 100 grams:
Boiled California Red Kidney Beans contain 6.2 times more Energy, 10.7 times more Omega 3, 5.4 times more Carbohydrate, 4.4 times more Fiber and 4.9 times more Protein than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.