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  6. Yardlong bean (Asparagus bean) vs. Chard

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

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

  • Yardlong bean (Asparagus bean) is richer in Folate, while Chard is higher in Vitamin A RAE, Iron, Copper, Magnesium, Potassium, and Manganese.
  • Chard covers your daily need of Vitamin A RAE 31% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 5 times more Folate than Chard. Yardlong bean (Asparagus bean) contains 45µg of Folate, while Chard contains 9µg.
  • Yardlong bean (Asparagus bean) is lower in Sodium.

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

Infographic

Yardlong bean (Asparagus bean) vs Chard 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
6
Chard
Chard
Contains more Phosphorus +72.7%
Contains less Sodium -97.8%
Contains more Selenium +66.7%
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%
Equal in Zinc - 0.33
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +72.7%
Contains less Sodium -97.8%
Contains more Selenium +66.7%
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%
Equal in Zinc - 0.33

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
6
Chard
Chard
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +75%
Contains more Folate +400%
Contains more Vitamin A +1260.9%
Contains more Vitamin C +11.1%
Contains more Vitamin B5 +219.6%
Contains more Vitamin B6 +254.2%
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%
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%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +75%
Contains more Folate +400%
Contains more Vitamin A +1260.9%
Contains more Vitamin C +11.1%
Contains more Vitamin B5 +219.6%
Contains more Vitamin B6 +254.2%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Chard
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
15%
Yardlong bean (Asparagus bean)
113%
Chard
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
36%
Chard

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.