Lets compare vitamin content per 100 grams of Swiss Chard vs California Red Kidney Beans:
Raw Swiss Chard have more Vitamin A and 6.7 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 13.2 times more Vitamin B1, 2.4 times more Vitamin B2, 5.2 times more Vitamin B3, 4.5 times more Vitamin B5, 4 times more Vitamin B6 and 28.1 times more Vitamin B9 than Raw Swiss Chard.
Both Raw Swiss Chard as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Swiss Chard vs California Red Kidney Beans:
Raw Swiss Chard have 19.4 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.8 times more Calcium, 6.1 times more Copper, 5.2 times more Iron, 2 times more Magnesium, 2.7 times more Manganese, 8.8 times more Phosphorus, 3.9 times more Potassium, 3.6 times more Selenium and 7.1 times more Zinc than Raw Swiss Chard.
Comparison of macro-nutrients per 100 grams:
Raw California Red Kidney Beans contain 17.4 times more Energy, 12 times more Omega 3, 16 times more Carbohydrate, 15.6 times more Fiber and 13.5 times more Protein than Raw Swiss Chard.
Both Raw Swiss Chard as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.