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Salad with chard and beans
Salad with chard and beans
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Salad with chard and beans

David Janitzek
David Janitzek
Salad Beans Swiss Chard
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
~
Number of portions
1
Cena (Walmart)
$1.42
Cost of one portion
$1.42
Number of ingredients needed for preparation
6
Total calories
854
Calories per 1 portion
854 kcal
Amount of protein per portion
41g
Amount of fat per portion
22g
Amount of carbohydrates per portion
123g
Amount of fiber per portion
19g
Glycemic Index (GI)
IG 35
Glycemic Load (GL)
GL 36.5
Prices calculated for Walmart
$1.42 / serving
$1.42 (Number of portions: 1)
Salad with chard and beans
Specialist Verified
Kcal
854 kcal
Protein 22%
41.1 g
Fat 12%
22 g
Carbohydrates 66%
122.9 g
fiber: 18.6 g IG: 35

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Ingredients

Ingredients

Calculate for portions:
Red Beans (Canned)

Red Beans (Canned)

#Red Bean #Beans
120 Gram (120 Gram) • 417 kcal • $0.50
Legumes Sulphites
B: 25.7g
T: 1.5g
W: 75.1g
417 kcal
Avocado

Avocado

#DASH Diet #Heart Health #Avocado #Vegan #Vegetarian
1 Piece (1 Piece (70 g)) • 124 kcal • $0.39
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome
B: 1.4g
T: 10.5g
W: 5.9g
124 kcal
Quinoa

Quinoa

#Quinoa #Vegan #Vegetarian #Gluten-free #Lactose-Free
56 Gram (56 Gram) • 190 kcal • $0.12
Quinoa Saponins
B: 8.3g
T: 2.8g
W: 32.8g
190 kcal
Kale

Kale

#DASH Diet #Heart Health #Vegetable #Plant-based Nutrition #Vegan
50 Gram (50 Gram) • 23 kcal • $0.09
Cabbage Oxalates Salicylates Histamine
B: 1.7g
T: 0.4g
W: 3.1g
23 kcal
Fresh Spinach 2

Fresh Spinach 2

#Spinach #Fresh
50 Gram (50 Gram) • 11 kcal • $0.09
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine
B: 1.3g
T: 0.3g
W: 0.7g
11 kcal
Cashew Nuts

Cashew Nuts

#Cashew #Nuts #Vegan #Vegetarian #Gluten-free
15 Gram (15 Gram) • 92 kcal • $0.23
Tree nuts Nuts
B: 2.7g
T: 6.6g
W: 5.4g
92 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Salad with chard and beans

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,29 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,29 €
100 kcal 0,15 €
20 g protein 0,63 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,29 € 1,29 € 2,58 € 5,16 €
Lidl +2%
1,31 € 1,31 € 2,62 € 5,24 €
Tesco +10%
1,42 € 1,42 € 2,84 € 5,68 €
Carrefour +13%
1,46 € 1,46 € 2,92 € 5,84 €
SPAR +17%
1,51 € 1,51 € 3,02 € 6,04 €

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Recipe preparation steps

1
Rinse the quinoa in a sieve and cook according to the package instructions, and drain the canned red beans.
2
Thoroughly wash and dry the kale and fresh spinach. Cut the tough stems out of the kale and tear the leaves into bite-sized pieces.
3
Halve the avocado, remove the pit, peel, and cut the flesh into cubes.
4
In a bowl, toss together the cooked quinoa, kale, spinach, red beans, and avocado, season with your favorite spices to taste, and top with cashew nuts.
Contains allergens 14
Legumes Sulphites Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Quinoa Saponins Cabbage Oxalates Salicylates Histamine Mugwort-Celery-Spice Syndrome Iodine Tree nuts Nuts

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
854 kcal
Protein 41.1g (19% kcal)
Fat 22g (23% kcal)
Carbs 122.9g (58% kcal)
Protein
41.1g
Fat
22g
Carbs
122.9g
Fiber
18.6g
Salad with chard and beans
Bio-Analysis Recipe

Salad with chard and beans

854 kcal B: 41.1g T: 22g W: 122.9g 18.6g fib.
Glycemic Load
IG 35 ŁG 37
High
Workout Window
120 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 98 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): High (36.5)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 34 µU/mL 59 µU/mL 64 µU/mL 51 µU/mL 33 µU/mL 19 µU/mL 11 µU/mL 6 µU/mL 86 mg/dL 117 mg/dL 145 mg/dL 140 mg/dL 126 mg/dL 108 mg/dL 95 mg/dL 91 mg/dL 86 mg/dL 145 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 36.5) may trigger a pronounced glucose peak (~145 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
36.5 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
35
Glucose peak
145
mg/dL
P+F+Fiber buffer
0.74
🛡️ Glycemic buffering in this meal
Protein (41.1 g), fat (22 g), and dietary fiber (18.6 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 104.3 g
Simple sugars: 3.7 g Slowing fiber: 18.6 g
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