Comparing Nutrients in 100 calories California Red Kidney BeansVS Swiss Chard
Weight per 100 calories
California Red Kidney Beans
30.3g
Swiss Chard
526g
California Red Kidney Beans have 17.4 times more energy per 100g than Swiss Chard. It has high energy density when compared to other foods. Raw Swiss Chard having very low energy density.
Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Swiss Chard?
California Red Kidney Beans VS Swiss Chard Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Swiss Chard?
Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Swiss Chard:
100 calories of California Red Kidney Beans have 1.6 times more Vitamin B9 than Swiss Chard.
While 100 kcal of Raw Swiss Chard contain more Vitamin A, 1.3 times more Vitamin B1, 7.1 times more Vitamin B2, 3.4 times more Vitamin B3, 3.8 times more Vitamin B5, 4.3 times more Vitamin B6 and 115.8 times more Vitamin C than Raw California Red Kidney Beans.
100 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
Both Raw California Red Kidney Beans as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for California Red Kidney Beans vs Swiss Chard:
100 kcal of Raw Swiss Chard contain 4.5 times more Calcium, 2.8 times more Copper, 3.3 times more Iron, 8.8 times more Magnesium, 6.4 times more Manganese, 2 times more Phosphorus, 4.4 times more Potassium, 4.9 times more Selenium, 336.3 times more Sodium, 2.5 times more Zinc and 137 times more Water than Raw California Red Kidney Beans.
100 calories of California Red Kidney Beans lack sufficient amounts of Selenium
Comparison of macro-nutrients per 100 calories:
100 kcal of Raw Swiss Chard contain 1.4 times more Omega 3 and 1.3 times more Protein than Raw California Red Kidney Beans.
Both California Red Kidney Beans and Swiss Chard offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
100 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
Both Raw California Red Kidney Beans as well as Raw Swiss Chard provide inadequate amounts of Omega 6 in 100 calories.