Lets compare vitamin content per 1 pound of Boiled Swiss Chard vs Boiled Kidney Beans:
Boiled and Drained Swiss Chard have more Vitamin A, 1.5 times more Vitamin B2, 15 times more Vitamin C, 63 times more Vitamin E and 39 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4.7 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 14.4 times more Vitamin B9 than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Boiled Swiss Chard vs Boiled Kidney Beans:
Boiled and Drained Swiss Chard have 1.7 times more Calcium, 2 times more Magnesium, 1.4 times more Potassium, 179 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Copper, 1.3 times more Manganese, 4.2 times more Phosphorus and 3 times more Zinc than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Boiled All Types Kidney Beans have similar amounts of Iron and Selenium per 1 lb.
Comparison of macro-nutrients per 1 pound:
Boiled and Drained Swiss Chard have 3.4 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 6.4 times more Energy, 56.7 times more Omega 3, 5.5 times more Carbohydrate, 3 times more Fiber and 4.6 times more Protein than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.