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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 RAE, 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 RAE is 29% 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.

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

Infographic

Chard raw vs Yardlong bean (Asparagus bean) raw 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.
Chard raw
Chard raw
6
:
4
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Iron +283%
Contains more Magnesium +84.1%
Contains more Potassium +57.9%
Contains more Copper +272.9%
Contains more Manganese +78.5%
Contains more Phosphorus +28.3%
Contains less Sodium -98.1%
Contains more Selenium +66.7%
Equal in Calcium - 50
Equal in Zinc - 0.37
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Iron +283%
Contains more Magnesium +84.1%
Contains more Potassium +57.9%
Contains more Copper +272.9%
Contains more Manganese +78.5%
Contains more Phosphorus +28.3%
Contains less Sodium -98.1%
Contains more Selenium +66.7%
Equal in Calcium - 50
Equal in Zinc - 0.37

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.
Chard raw
Chard raw
6
:
4
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Vitamin A +607.1%
Contains more Vitamin C +59.6%
Contains more Vitamin B5 +212.7%
Contains more Vitamin B6 +312.5%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B2 +22.2%
Contains more Folate +342.9%
Equal in Vitamin B3 - 0.41
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin A +607.1%
Contains more Vitamin C +59.6%
Contains more Vitamin B5 +212.7%
Contains more Vitamin B6 +312.5%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B2 +22.2%
Contains more Folate +342.9%
Equal in Vitamin B3 - 0.41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Other +166.7%
Contains more Protein +55.6%
Contains more Fats +100%
Contains more Carbs +123.3%
Equal in Water - 87.85
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Yardlong bean (Asparagus bean) raw
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 Other +166.7%
Contains more Protein +55.6%
Contains more Fats +100%
Contains more Carbs +123.3%
Equal in Water - 87.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
2
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +141.4%
Equal in Monounsaturated Fat - 0.036
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +141.4%
Equal in Monounsaturated Fat - 0.036

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Yardlong bean (Asparagus bean) raw Opinion
Net carbs 2.14g 8.35g Yardlong bean (Asparagus bean) raw
Protein 1.8g 2.8g Yardlong bean (Asparagus bean) raw
Fats 0.2g 0.4g Yardlong bean (Asparagus bean) raw
Carbs 3.74g 8.35g Yardlong bean (Asparagus bean) raw
Calories 19kcal 47kcal Yardlong bean (Asparagus bean) raw
Sugar 1.1g Yardlong bean (Asparagus bean) raw
Fiber 1.6g Chard raw
Calcium 51mg 50mg Chard raw
Iron 1.8mg 0.47mg Chard raw
Magnesium 81mg 44mg Chard raw
Phosphorus 46mg 59mg Yardlong bean (Asparagus bean) raw
Potassium 379mg 240mg Chard raw
Sodium 213mg 4mg Yardlong bean (Asparagus bean) raw
Zinc 0.36mg 0.37mg Yardlong bean (Asparagus bean) raw
Copper 0.179mg 0.048mg Chard raw
Manganese 0.366mg 0.205mg Chard raw
Selenium 0.9µg 1.5µg Yardlong bean (Asparagus bean) raw
Vitamin A 6116IU 865IU Chard raw
Vitamin A RAE 306µg 43µg Chard raw
Vitamin E 1.89mg Chard raw
Vitamin C 30mg 18.8mg Chard raw
Vitamin B1 0.04mg 0.107mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.09mg 0.11mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.4mg 0.41mg Yardlong bean (Asparagus bean) raw
Vitamin B5 0.172mg 0.055mg Chard raw
Vitamin B6 0.099mg 0.024mg Chard raw
Folate 14µg 62µg Yardlong bean (Asparagus bean) raw
Vitamin K 830µg Chard raw
Tryptophan 0.017mg 0.032mg Yardlong bean (Asparagus bean) raw
Threonine 0.083mg 0.104mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.147mg 0.15mg Yardlong bean (Asparagus bean) raw
Leucine 0.13mg 0.2mg Yardlong bean (Asparagus bean) raw
Lysine 0.099mg 0.184mg Yardlong bean (Asparagus bean) raw
Methionine 0.019mg 0.04mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.11mg 0.154mg Yardlong bean (Asparagus bean) raw
Valine 0.11mg 0.162mg Yardlong bean (Asparagus bean) raw
Histidine 0.036mg 0.09mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.03g 0.105g Chard raw
Monounsaturated Fat 0.04g 0.036g Chard raw
Polyunsaturated fat 0.07g 0.169g Yardlong bean (Asparagus bean) raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Yardlong bean (Asparagus bean) raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
222%
Chard raw
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
34%
Chard raw
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 209mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.