Lets compare vitamin content per 100 grams of Swiss Chard vs Canned Kidney Beans:
Raw Swiss Chard have 1.8 times more Vitamin B2, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 25 times more Vitamin C, 94.5 times more Vitamin E and 202.4 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.9 times more Vitamin B1 and 2.6 times more Vitamin B9 than Raw Swiss Chard.
Both Raw Swiss Chard and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 100 g.
Both Raw Swiss Chard as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Swiss Chard vs Canned Kidney Beans:
Raw Swiss Chard have 1.5 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 2.2 times more Manganese and 1.6 times more Potassium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2 times more Phosphorus, 1.4 times more Sodium and 1.3 times more Zinc than Raw Swiss Chard.
Both Raw Swiss Chard and Canned All Types Kidney Beans have similar amounts of Selenium and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Canned All Types Kidney Beans contain 4.4 times more Energy, 11.7 times more Omega 3, 3.9 times more Carbohydrate, 1.7 times more Sugars, 2.7 times more Fiber and 2.9 times more Protein than Raw Swiss Chard.
Both Raw Swiss Chard as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.