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  6. Chard vs. Yardlong bean (Asparagus bean)

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

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How are Chard and Yardlong bean (Asparagus bean) different?

  • Chard is richer in Vitamin A RAE, Iron, Copper, Magnesium, Potassium, and Manganese, while Yardlong bean (Asparagus bean) is higher in Folate.
  • Chard covers your daily need of Vitamin A RAE 31% more than Yardlong bean (Asparagus bean).
  • Chard contains 45 times more Sodium than Yardlong bean (Asparagus bean). Chard contains 179mg of Sodium, while Yardlong bean (Asparagus bean) contains 4mg.

Chard, swiss, cooked, boiled, drained, without salt and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.

Infographic

Chard vs Yardlong bean (Asparagus bean) 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
Chard
6
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +31.8%
Contains more Iron +130.6%
Contains more Magnesium +104.8%
Contains more Potassium +89.3%
Contains more Copper +246.8%
Contains more Manganese +66.2%
Contains more Phosphorus +72.7%
Contains less Sodium -97.8%
Contains more Selenium +66.7%
Equal in Zinc - 0.36
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +31.8%
Contains more Iron +130.6%
Contains more Magnesium +104.8%
Contains more Potassium +89.3%
Contains more Copper +246.8%
Contains more Manganese +66.2%
Contains more Phosphorus +72.7%
Contains less Sodium -97.8%
Contains more Selenium +66.7%
Equal in Zinc - 0.36

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
Chard
6
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin A +1260.9%
Contains more Vitamin C +11.1%
Contains more Vitamin B5 +219.6%
Contains more Vitamin B6 +254.2%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +75%
Contains more Folate +400%
Equal in Vitamin C - 16.2
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin A +1260.9%
Contains more Vitamin C +11.1%
Contains more Vitamin B5 +219.6%
Contains more Vitamin B6 +254.2%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +75%
Contains more Folate +400%
Equal in Vitamin C - 16.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Other +75%
Contains more Protein +34.6%
Contains more Fats +25%
Contains more Carbs +122.3%
Equal in Water - 87.47
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Other +75%
Contains more Protein +34.6%
Contains more Fats +25%
Contains more Carbs +122.3%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +50%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Yardlong bean (Asparagus bean) Opinion
Net carbs 2.03g 9.18g Yardlong bean (Asparagus bean)
Protein 1.88g 2.53g Yardlong bean (Asparagus bean)
Fats 0.08g 0.1g Yardlong bean (Asparagus bean)
Carbs 4.13g 9.18g Yardlong bean (Asparagus bean)
Calories 20kcal 47kcal Yardlong bean (Asparagus bean)
Sugar 1.1g Yardlong bean (Asparagus bean)
Fiber 2.1g Chard
Calcium 58mg 44mg Chard
Iron 2.26mg 0.98mg Chard
Magnesium 86mg 42mg Chard
Phosphorus 33mg 57mg Yardlong bean (Asparagus bean)
Potassium 549mg 290mg Chard
Sodium 179mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.33mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.163mg 0.047mg Chard
Manganese 0.334mg 0.201mg Chard
Selenium 0.9µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 6124IU 450IU Chard
Vitamin A RAE 306µg 23µg Chard
Vitamin E 1.89mg Chard
Vitamin C 18mg 16.2mg Chard
Vitamin B1 0.034mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.086mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.36mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.163mg 0.051mg Chard
Vitamin B6 0.085mg 0.024mg Chard
Folate 9µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 327.3µg Chard
Tryptophan 0.018mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.086mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.154mg 0.135mg Chard
Leucine 0.135mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.103mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.02mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.114mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.114mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.038mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.012g 0.026g Chard
Monounsaturated Fat 0.016g 0.009g Chard
Polyunsaturated fat 0.028g 0.042g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

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

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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
113%
Chard
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
36%
Chard
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 175mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.