Yam vs. Chard — In-Depth Nutrition Comparison
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Significant differences between Yam and Chard
- Yam has more Vitamin B6, Fiber, and Vitamin B1, however, Chard is richer in Vitamin K, Vitamin A RAE, Iron, Magnesium, Vitamin E , and Vitamin C.
- Chard covers your daily Vitamin K needs 271% more than Yam.
- Chard has 3 times less Vitamin B1 than Yam. Yam has 0.095mg of Vitamin B1, while Chard has 0.034mg.
- Yam contains less Sodium.
Specific food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Chard, swiss, cooked, boiled, drained, without salt.
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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.
Contains
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Phosphorus
+48.5%
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Potassium
+22%
Contains
less
Sodium
-95.5%
Contains
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Manganese
+11.1%
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Calcium
+314.3%
Contains
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Iron
+334.6%
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Magnesium
+377.8%
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Zinc
+65%
Contains
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Selenium
+28.6%
Equal in Copper - 0.163
Equal in Manganese - 0.334
Contains
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Phosphorus
+48.5%
Contains
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Potassium
+22%
Contains
less
Sodium
-95.5%
Contains
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Manganese
+11.1%
Contains
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Calcium
+314.3%
Contains
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Iron
+334.6%
Contains
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Magnesium
+377.8%
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Zinc
+65%
Contains
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Selenium
+28.6%
Equal in Copper - 0.163
Equal in Manganese - 0.334
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.
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Contains
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Vitamin B1
+179.4%
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Vitamin B3
+53.3%
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Vitamin B5
+90.8%
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Vitamin B6
+168.2%
Contains
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Folate
+77.8%
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Vitamin A
+4919.7%
Contains
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Vitamin E
+455.9%
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Vitamin C
+48.8%
Contains
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Vitamin B2
+207.1%
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Vitamin K
+14130.4%
Contains
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Vitamin B1
+179.4%
Contains
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Vitamin B3
+53.3%
Contains
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Vitamin B5
+90.8%
Contains
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Vitamin B6
+168.2%
Contains
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Folate
+77.8%
Contains
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Vitamin A
+4919.7%
Contains
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Vitamin E
+455.9%
Contains
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Vitamin C
+48.8%
Contains
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Vitamin B2
+207.1%
Contains
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Vitamin K
+14130.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+75%
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Carbs
+565.4%
Contains
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Protein
+26.2%
Contains
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Water
+32.1%
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Other
+65.8%
Contains
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Fats
+75%
Contains
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Carbs
+565.4%
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Protein
+26.2%
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Water
+32.1%
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Other
+65.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+114.3%
Contains
less
Saturated Fat
-58.6%
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Monounsaturated Fat
+220%
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Polyunsaturated fat
+114.3%
Contains
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Saturated Fat
-58.6%
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Monounsaturated Fat
+220%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.58g | 2.03g |
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| Protein | 1.49g | 1.88g |
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| Fats | 0.14g | 0.08g |
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| Carbs | 27.48g | 4.13g |
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| Calories | 116kcal | 20kcal |
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| Sugar | 0.49g | 1.1g |
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| Fiber | 3.9g | 2.1g |
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| Calcium | 14mg | 58mg |
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| Iron | 0.52mg | 2.26mg |
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| Magnesium | 18mg | 86mg |
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| Phosphorus | 49mg | 33mg |
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| Potassium | 670mg | 549mg |
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| Sodium | 8mg | 179mg |
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| Zinc | 0.2mg | 0.33mg |
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| Copper | 0.152mg | 0.163mg |
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| Manganese | 0.371mg | 0.334mg |
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| Selenium | 0.7µg | 0.9µg |
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| Vitamin A | 122IU | 6124IU |
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| Vitamin A RAE | 6µg | 306µg |
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| Vitamin E | 0.34mg | 1.89mg |
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| Vitamin C | 12.1mg | 18mg |
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| Vitamin B1 | 0.095mg | 0.034mg |
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| Vitamin B2 | 0.028mg | 0.086mg |
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| Vitamin B3 | 0.552mg | 0.36mg |
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| Vitamin B5 | 0.311mg | 0.163mg |
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| Vitamin B6 | 0.228mg | 0.085mg |
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| Folate | 16µg | 9µg |
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| Vitamin K | 2.3µg | 327.3µg |
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| Tryptophan | 0.012mg | 0.018mg |
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| Threonine | 0.052mg | 0.086mg |
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| Isoleucine | 0.05mg | 0.154mg |
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| Leucine | 0.094mg | 0.135mg |
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| Lysine | 0.058mg | 0.103mg |
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| Methionine | 0.02mg | 0.02mg | |
| Phenylalanine | 0.069mg | 0.114mg |
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| Valine | 0.06mg | 0.114mg |
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| Histidine | 0.033mg | 0.038mg |
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| Saturated Fat | 0.029g | 0.012g |
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| Monounsaturated Fat | 0.005g | 0.016g |
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| Polyunsaturated fat | 0.06g | 0.028g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
15%
113%
Minerals Daily Need Coverage Score
23%
36%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 171mg)
Which food is lower in Saturated Fat?
Chard is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Chard is lower in glycemic index (difference - 19)
Which food is cheaper?
Chard is cheaper (difference - $0.2)
Which food is richer in minerals?
Chard is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.