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  6. Chard raw vs. Yam

Chard raw vs. Yam — In-Depth Nutrition Comparison

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How are chard raw and yam different?

  • Chard raw is richer in vitamin K, vitamin A, iron, vitamin C, magnesium, and vitamin E, while yam is higher in vitamin B6, potassium, and fiber.
  • Chard raw covers your daily need for vitamin K, 690% more than yam.
  • Chard raw contains 44 times more vitamin A than yam. Chard raw contains 6116IU of vitamin A, while yam contains 138IU.
  • Yam is lower in sodium.
  • Yam has a higher glycemic index (51) than chard raw (32).

Chard, swiss, raw and Yam, raw types were used in this article.

Infographic

Chard raw vs Yam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +200%
Contains more IronIron +233.3%
Contains more ZincZinc +50%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +115.3%
Contains more PhosphorusPhosphorus +19.6%
Contains less SodiumSodium -95.8%
~equal in Copper ~0.178mg
~equal in Manganese ~0.397mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Yam
Yam
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +75.4%
Contains more Vitamin AVitamin A +4271.4%
Contains more Vitamin EVitamin E +440%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin KVitamin K +35987%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B5Vitamin B5 +82.6%
Contains more Vitamin B6Vitamin B6 +196%
Contains more FolateFolate +64.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Chard raw Yam DV% diff.
Vitamin K 830µg 2.3µg 690%
Vitamin A 306µg 7µg 33%
Iron 1.8mg 0.54mg 16%
Vitamin B6 0.099mg 0.293mg 15%
Vitamin C 30mg 17.1mg 14%
Magnesium 81mg 21mg 14%
Potassium 379mg 816mg 13%
Vitamin E 1.89mg 0.35mg 10%
Fiber 1.6g 4.1g 10%
Sodium 213mg 9mg 9%
Carbs 3.74g 27.88g 8%
Vitamin B1 0.04mg 0.112mg 6%
Calories 19kcal 118kcal 5%
Vitamin B2 0.09mg 0.032mg 4%
Vitamin B5 0.172mg 0.314mg 3%
Calcium 51mg 17mg 3%
Folate 14µg 23µg 2%
Phosphorus 46mg 55mg 1%
Vitamin B3 0.4mg 0.552mg 1%
Zinc 0.36mg 0.24mg 1%
Protein 1.8g 1.53g 1%
Manganese 0.366mg 0.397mg 1%
Fats 0.2g 0.17g 0%
Net carbs 2.14g 23.78g N/A
Sugar 1.1g 0.5g N/A
Copper 0.179mg 0.178mg 0%
Selenium 0.9µg 0.7µg 0%
Choline 18mg 16.5mg 0%
Saturated fat 0.03g 0.037g 0%
Monounsaturated fat 0.04g 0.006g 0%
Polyunsaturated fat 0.07g 0.076g 0%
Tryptophan 0.017mg 0.012mg 0%
Threonine 0.083mg 0.054mg 0%
Isoleucine 0.147mg 0.052mg 0%
Leucine 0.13mg 0.096mg 0%
Lysine 0.099mg 0.059mg 0%
Methionine 0.019mg 0.021mg 0%
Phenylalanine 0.11mg 0.071mg 0%
Valine 0.11mg 0.062mg 0%
Histidine 0.036mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +17.6%
Contains more FatsFats +17.6%
Contains more WaterWater +33.1%
Contains more OtherOther +95.1%
Contains more CarbsCarbs +645.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -18.9%
Contains more Mono. FatMonounsaturated fat +566.7%
~equal in Polyunsaturated fat ~0.076g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.