Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Yardlong bean (Asparagus bean) raw
  5. Compare
  6. Yardlong bean (Asparagus bean) raw vs. Chard raw

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

Compare

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

  • Yardlong bean (Asparagus bean) raw is richer in folate and vitamin B1, while chard raw is higher in vitamin A, iron, copper, vitamin C, magnesium, manganese, and vitamin B6.
  • Chard raw's daily need coverage for vitamin A is 105% higher.
  • Chard raw has 4 times less folate than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 62µg of folate, while chard raw has 14µg.
  • Yardlong bean (Asparagus bean) raw is lower in sodium.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than chard raw (32).

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

Infographic

Yardlong bean (Asparagus bean) raw 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.
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%
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 PhosphorusPhosphorus +28.3%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +84.1%
Contains more PotassiumPotassium +57.9%
Contains more IronIron +283%
Contains more CopperCopper +272.9%
Contains more ManganeseManganese +78.5%
~equal in Calcium ~51mg
~equal in Zinc ~0.36mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
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 +167.5%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more FolateFolate +342.9%
Contains more Vitamin CVitamin C +59.6%
Contains more Vitamin AVitamin A +611.6%
Contains more Vitamin B5Vitamin B5 +212.7%
Contains more Vitamin B6Vitamin B6 +312.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 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 ProteinProtein +55.6%
Contains more FatsFats +100%
Contains more CarbsCarbs +123.3%
Contains more OtherOther +166.7%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 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 more Poly. FatPolyunsaturated fat +141.4%
Contains less Sat. FatSaturated fat -71.4%
Contains more Mono. FatMonounsaturated fat +11.1%

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