Comparing Nutrients in 100 calories Swiss ChardVS Navy Beans
Weight per 100 calories
Swiss Chard
526g
Navy Beans
29.7g
Raw Navy Beans have 17.7 times more energy per unit of mass than Raw Swiss Chard, which is high in comparison to other foods. Swiss Chard having very low energy density.
Discover which food has more nutrients per 100 calories - Swiss Chard or Navy Beans?
Discover which food has more nutrients per 100 calories - Swiss Chard or Navy Beans?
Lets compare vitamin content per 100 calories of Swiss Chard vs Navy Beans:
100 calories of Swiss Chard have more Vitamin A, 9.7 times more Vitamin B2, 3.2 times more Vitamin B3, 4.1 times more Vitamin B5, 4.1 times more Vitamin B6, 1676.1 times more Vitamin E and 5888.6 times more Vitamin K than Navy Beans.
While 100 kcal of Raw Navy Beans contain 1.5 times more Vitamin B9 than Raw Swiss Chard.
Both Swiss Chard and Navy Beans provide similar amounts of Vitamin B1 per 100 calories.
100 calories of Navy Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
Both Raw Swiss Chard as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Swiss Chard vs Navy Beans:
100 calories of Swiss Chard have 6.2 times more Calcium, 3.8 times more Copper, 5.8 times more Iron, 8.2 times more Magnesium, 4.6 times more Manganese, 2 times more Phosphorus, 5.7 times more Potassium, 1.5 times more Selenium, 755.6 times more Sodium, 1.7 times more Zinc and 135.8 times more Water than Navy Beans.
Comparison of macro-nutrients per 100 calories:
100 calories of Swiss Chard have 5 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Navy Beans.
While 100 kcal of Raw Navy Beans contain 4.3 times more Omega 3 than Raw Swiss Chard.
Both Swiss Chard and Navy Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
Both Raw Swiss Chard as well as Raw Navy Beans provide inadequate amounts of Omega 6 in 100 calories.