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  6. Chard raw vs. Yardlong bean (Asparagus bean) raw

Chard raw vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the main differences between chard raw and yardlong bean (Asparagus bean) raw?

  • Chard raw is richer in vitamin A, iron, copper, vitamin C, magnesium, manganese, and vitamin B6, while yardlong bean (Asparagus bean) raw is higher in folate and vitamin B1.
  • Chard raw's daily need coverage for vitamin A is 105% higher.
  • Yardlong bean (Asparagus bean) raw has 53 times less sodium than chard raw. Chard raw has 213mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than chard raw (32).

We used Chard, swiss, raw and Yardlong bean, raw types in this comparison.

Infographic

Chard raw vs Yardlong bean (Asparagus bean) raw infographic
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +84.1%
Contains more PotassiumPotassium +57.9%
Contains more IronIron +283%
Contains more CopperCopper +272.9%
Contains more ManganeseManganese +78.5%
Contains more PhosphorusPhosphorus +28.3%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +66.7%
~equal in Calcium ~50mg
~equal in Zinc ~0.37mg

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%
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +59.6%
Contains more Vitamin AVitamin A +611.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +212.7%
Contains more Vitamin B6Vitamin B6 +312.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more FolateFolate +342.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 43µg 29%
Iron 1.8mg 0.47mg 17%
Copper 0.179mg 0.048mg 15%
Vitamin E 1.89mg 13%
Vitamin C 30mg 18.8mg 12%
Folate 14µg 62µg 12%
Magnesium 81mg 44mg 9%
Sodium 213mg 4mg 9%
Manganese 0.366mg 0.205mg 7%
Vitamin B6 0.099mg 0.024mg 6%
Vitamin B1 0.04mg 0.107mg 6%
Fiber 1.6g 6%
Potassium 379mg 240mg 4%
Choline 18mg 3%
Vitamin B2 0.09mg 0.11mg 2%
Phosphorus 46mg 59mg 2%
Carbs 3.74g 8.35g 2%
Vitamin B5 0.172mg 0.055mg 2%
Protein 1.8g 2.8g 2%
Polyunsaturated fat 0.07g 0.169g 1%
Calories 19kcal 47kcal 1%
Selenium 0.9µg 1.5µg 1%
Fats 0.2g 0.4g 0%
Net carbs 2.14g 8.35g N/A
Calcium 51mg 50mg 0%
Sugar 1.1g N/A
Zinc 0.36mg 0.37mg 0%
Vitamin B3 0.4mg 0.41mg 0%
Saturated fat 0.03g 0.105g 0%
Monounsaturated fat 0.04g 0.036g 0%
Tryptophan 0.017mg 0.032mg 0%
Threonine 0.083mg 0.104mg 0%
Isoleucine 0.147mg 0.15mg 0%
Leucine 0.13mg 0.2mg 0%
Lysine 0.099mg 0.184mg 0%
Methionine 0.019mg 0.04mg 0%
Phenylalanine 0.11mg 0.154mg 0%
Valine 0.11mg 0.162mg 0%
Histidine 0.036mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more OtherOther +166.7%
Contains more ProteinProtein +55.6%
Contains more FatsFats +100%
Contains more CarbsCarbs +123.3%
~equal in Water ~87.85g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -71.4%
Contains more Poly. FatPolyunsaturated fat +141.4%
~equal in Monounsaturated fat ~0.036g

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.