Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Swiss Chard:
Boiled All Types Kidney Beans have 4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 9.3 times more Vitamin B9 than Raw Swiss Chard.
While Raw Swiss Chard contain more Vitamin A, 1.6 times more Vitamin B2, 25 times more Vitamin C, 63 times more Vitamin E and 98.8 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Boiled Kidney Beans vs Swiss Chard:
Boiled All Types Kidney Beans have 1.2 times more Copper, 1.2 times more Iron, 3 times more Phosphorus, 1.2 times more Selenium and 2.8 times more Zinc than Raw Swiss Chard.
While Raw Swiss Chard contain 1.5 times more Calcium, 1.9 times more Magnesium, 213 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Swiss Chard have similar amounts of Manganese and Potassium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Boiled All Types Kidney Beans have 6.7 times more Energy, 24.3 times more Omega 3, 6.1 times more Carbohydrate, 4 times more Fiber and 4.8 times more Protein than Raw Swiss Chard.
While Raw Swiss Chard contain 3.4 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Raw Swiss Chard have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.