Swiss Chard
Chard, swiss, raw- USDA Link
- USDA FoodData Central
- USDA Category
- Vegetables and Vegetable Products
- Food Groups
-
- Diets
-
Vegetarian Vegan Pescatarian
- Nutrient Count
- 83
- Non-Zero Nutrient Count
- 54
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General
| Weight | 526.32 g |
| Energy | 100 kcal |
| Carbohydrate | 19.68 g |
| Fat | 1.05 g |
| Protein | 9.47 g |
| Water | 487.68 g |
| Non-Water | 38.63 g |
| Fiber | 8.4 g |
| Ash | 8.42 g |
| Alcohol | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
* % based on Daily Value targets
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
62 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
- kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
62 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
8 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
1 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
2 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
3 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
30 kcal |
* % based on Daily Value targets
Composite
|
Amino Acid Score
The lowest percentage when the essential amino acids in this food are divided by those found in whole egg protein (and multiplied by 100). Requires a complete amino acid profile.
|
- % |
|
Micronutrients
The percentage of the selected nutrient target's intake of all micronutrients that is in this food. Note: because the USDA database is missing values for several nutrients, this value will never be 100%.
|
34.87 % |
|
Vitamins
The percentage of the selected nutrient target's intake of all vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
38.51 % |
|
B Vitamins
The percentage of the selected nutrient target's intake of B vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
16.79 % |
|
Fat Soluble Vitamins
The percentage of the selected nutrient target's intake of fat soluble vitamins that is in this food. Each nutrient is weighted equally.
|
66.58 % |
|
Minerals
The percentage of the selected nutrient target's intake of all minerals that is in this food. Note: because the USDA database is missing values for several minerals, this value will never be 100%.
|
32.89 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
52.96 % |
* % based on Daily Value targets
Minerals
| Calcium | (20.6%) 268 mg |
| Iron | (52.6%) 9.47 mg |
| Magnesium | (101.5%) 426 mg |
| Phosphorus | (19.4%) 242 mg |
| Potassium | (42.4%) 1995 mg |
| Sodium | (48.7%) 1121 mg |
| Zinc | (17.2%) 1.89 mg |
| Copper | (104.7%) 0.942 mg |
| Manganese | (83.8%) 1.926 mg |
| Selenium | (8.6%) 4.7 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (17.5%) 0.211 mg |
| Vitamin B2 | (36.4%) 0.474 mg |
| Vitamin B3 | (13.2%) 2.105 mg |
| Vitamin B5 | (18.1%) 0.905 mg |
| Vitamin B6 | (30.7%) 0.521 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (18.4%) 74 μg DFE |
| Folate, food | 74 μg |
| Folic acid | 0 μg |
| Vitamin C | (175.4%) 157.9 mg |
| Choline | (17.2%) 94.7 mg |
| Betaine | 1.6 mg |
| Vitamin A | 32189 IU |
| Vitamin A | (178.9%) 1611 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 19195 μg |
| Alpha-Carotene | 237 μg |
| Beta-Cryptoxanthin | 0 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 57895 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 9.95 mg |
| Alpha-Tocopherol | (66.3%) 9.95 mg |
| Beta-Tocopherol | - mg |
| Gamma-Tocopherol | - mg |
| Delta-Tocopherol | - mg |
| Alpha-Tocotrienol | - mg |
| Beta-Tocotrienol | - mg |
| Gamma-Tocotrienol | - mg |
| Delta-Tocotrienol | - mg |
| Vitamin K | (3640.4%) 4368.4 μg |
| Vitamin K1 | 4368.4 μg |
| Vitamin K1 Hydrogenated | - μg |
| Vitamin K2 MK-4 | - μg |
* % based on Daily Value targets
Protein
| Protein | 9.47 g |
| Alanine | - g |
| Arginine | 0.616 g |
| Aspartic acid | - g |
| Cystine | - g |
| Glutamic acid | - g |
| Glycine | - g |
| Histidine | 0.189 g |
| Isoleucine | 0.774 g |
| Leucine | 0.684 g |
| Lysine | 0.521 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.579 g |
| Proline | - g |
| Serine | - g |
| Threonine | 0.437 g |
| Tryptophan | 0.089 g |
| Tyrosine | - g |
| Valine | 0.579 g |
| Hydroxyproline | - g |
* % based on Daily Value targets
Carbohydrates
| Carbohydrate | 19.68 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
11.26 g |
| Fiber | 8.4 g |
| Starch | - g |
| Sugars | 5.79 g |
| Sucrose | - g |
| Glucose | - g |
| Fructose | - g |
| Lactose | - g |
| Maltose | - g |
| Galactose | - g |
* % based on Daily Value targets
Lipids
| Fat | 1.05 g |
| Saturated Fat | 0.158 g |
| Butyric Acid | 0 g |
| Caproic Acid | 0 g |
| Caprylic Acid | 0 g |
| Capric Acid | 0 g |
| Lauric Acid | 0 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0 g |
| Pentadecylic Acid | - g |
| Palmitic Acid | 0.158 g |
| Margaric Acid | - g |
| Stearic Acid | 0 g |
| Arachidic Acid | - g |
| Behenic Acid | - g |
| Lignoceric Acid | - g |
| Monounsaturated Fat | 0.211 g |
| Myristoleic Acid | - g |
| Pentadecenoic Acid | - g |
| 16:1 undifferentiated | 0 g |
| Palmitoleic Acid | - g |
| 16:1 trans | - g |
| Heptadecenoic Acid | - g |
| 18:1 undifferentiated | 0.211 g |
| Oleic Acid | - g |
| 18:1 trans | - g |
| Vaccenic Acid | - g |
| Gadoleic Acid | 0 g |
| 22:1 undifferentiated | 0 g |
| Erucic Acid | - g |
| 22:1 trans | - g |
| Nervonic Acid | - g |
| Polyunsaturated Fat | 0.368 g |
| 18:2 undifferentiated | 0.332 g |
| Linoleic Acid | - g |
| CLA | - g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | - g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.037 g |
| Alpha-linolenic Acid | - g |
| Gamma-linolenic Acid | - g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | 0 g |
| Eicosadienoic Acid | - g |
| 20:3 undifferentiated | - g |
| 20:3 (n-3) | - g |
| 20:3 (n-6) | - g |
| 20:4 undifferentiated | 0 g |
| Arachidonic | - g |
| EPA | 0 g |
| 21:5 | - g |
| 22:4 | - g |
| DPA | 0 g |
| DHA | 0 g |
| Trans Fat | 0 g |
| Monoenoic Trans Fat | - g |
| Polyenoic Trans Fat | - g |
| Cholesterol | 0 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |
* % based on Daily Value targets