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  6. Yam vs. Chard raw

Yam vs. Chard raw — In-Depth Nutrition Comparison

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How are yam and chard raw different?

  • Yam is richer in vitamin B6, potassium, and fiber, while chard raw is higher in vitamin K, vitamin A, iron, vitamin C, magnesium, and vitamin E.
  • Chard raw covers your daily need for vitamin K, 690% more than yam.
  • Yam contains 3 times more vitamin B6 than chard raw. Yam contains 0.293mg of vitamin B6, while chard raw contains 0.099mg.
  • Yam is lower in sodium.
  • Yam has a higher glycemic index (51) than chard raw (32).

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

Infographic

Yam vs Chard 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.
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%
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%
Contains more PotassiumPotassium +115.3%
Contains more PhosphorusPhosphorus +19.6%
Contains less SodiumSodium -95.8%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +200%
Contains more IronIron +233.3%
Contains more ZincZinc +50%
Contains more SeleniumSelenium +28.6%
~equal in Copper ~0.179mg
~equal in Manganese ~0.366mg

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more CarbsCarbs +645.5%
Contains more ProteinProtein +17.6%
Contains more FatsFats +17.6%
Contains more WaterWater +33.1%
Contains more OtherOther +95.1%

Fat Type Comparison

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

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