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Food Nutrients
All Food Categories | Vegetables and Vegetable Products


Chard, swiss, raw

Format this information for printing

Nutrient Value per 100 grams
of edible portion
1.000 cup 36.00 g1.000 leaf 48.00 g
Energy19.00 kcal6.840 kcal9.120 kcal
Protein1.80 g0.648 g0.864 g
Fiber, total dietary1.60 g0.576 g0.768 g
Total lipid (fat)0.20 g0.072 g0.096 g
Energy79.00 kJ28.440 kJ37.920 kJ
Caffeine0.00 mg0.000 mg0.000 mg
Water92.66 g33.358 g44.477 g
Ash1.60 g0.576 g0.768 g
Theobromine0.00 mg0.000 mg0.000 mg
Alcohol, ethyl0.00 g0.000 g0.000 g
Carbohydrate, by difference3.74 g1.346 g1.795 g
Sugars, total1.10 g0.396 g0.528 g
Sodium, Na213.00 mg76.680 mg102.240 mg
Magnesium, Mg81.00 mg29.160 mg38.880 mg
Copper, Cu0.18 mg0.064 mg0.086 mg
Potassium, K379.00 mg136.440 mg181.920 mg
Zinc, Zn0.36 mg0.130 mg0.173 mg
Manganese, Mn0.37 mg0.132 mg0.176 mg
Iron, Fe1.80 mg0.648 mg0.864 mg
Phosphorus, P46.00 mg16.560 mg22.080 mg
Calcium, Ca51.00 mg18.360 mg24.480 mg
Selenium, Se0.90 g0.324 g0.432 g
Lycopene0.00 g0.000 g0.000 g
Carotene, beta3647.00 g1312.920 g1750.560 g
Vitamin C, total ascorbic acid30.00 mg10.800 mg14.400 mg
Vitamin A, RAE306.00 g110.160 g146.880 g
Vitamin B-120.00 g0.000 g0.000 g
Vitamin E (alpha-tocopherol)1.89 mg0.680 mg0.907 mg
Retinol0.00 g0.000 g0.000 g
Thiamin0.04 mg0.014 mg0.019 mg
Vitamin D0.00 IU0.000 IU0.000 IU
Pantothenic acid0.17 mg0.062 mg0.083 mg
Cryptoxanthin, beta0.00 g0.000 g0.000 g
Vitamin B-60.10 mg0.036 mg0.048 mg
Niacin0.40 mg0.144 mg0.192 mg
Folate, total14.00 g5.040 g6.720 g
Riboflavin0.09 mg0.032 mg0.043 mg
Carotene, alpha45.00 g16.200 g21.600 g
Lutein + zeaxanthin11000.00 g3960.000 g5280.000 g
Vitamin D (D2 + D3)0.00 g0.000 g0.000 g
Vitamin A, IU6116.00 IU2201.760 IU2935.680 IU
8:00.00 g0.000 g0.000 g
12:00.00 g0.000 g0.000 g
Fatty acids, total saturated0.03 g0.011 g0.014 g
16:00.03 g0.011 g0.014 g
14:00.00 g0.000 g0.000 g
10:00.00 g0.000 g0.000 g
18:00.00 g0.000 g0.000 g
4:00.00 g0.000 g0.000 g
6:00.00 g0.000 g0.000 g
Fatty acids, total monounsaturated0.04 g0.014 g0.019 g
16:1 undifferentiated0.00 g0.000 g0.000 g
18:1 undifferentiated0.04 g0.014 g0.019 g
20:10.00 g0.000 g0.000 g
22:1 undifferentiated0.00 g0.000 g0.000 g
Fatty acids, total polyunsaturated0.07 g0.025 g0.034 g
18:40.00 g0.000 g0.000 g
18:3 undifferentiated0.01 g0.003 g0.003 g
18:2 undifferentiated0.06 g0.023 g0.030 g
20:4 undifferentiated0.00 g0.000 g0.000 g
20:5 n-3 (EPA)0.00 g0.000 g0.000 g
22:5 n-3 (DPA)0.00 g0.000 g0.000 g
22:6 n-3 (DHA)0.00 g0.000 g0.000 g
Cholesterol0.00 mg0.000 mg0.000 mg
Amino Acids
Histidine0.04 g0.013 g0.017 g
Leucine0.13 g0.047 g0.062 g
Arginine0.12 g0.042 g0.056 g
Threonine0.08 g0.030 g0.040 g
Lysine0.10 g0.036 g0.048 g
Phenylalanine0.11 g0.040 g0.053 g
Valine0.11 g0.040 g0.053 g
Isoleucine0.15 g0.053 g0.071 g
Methionine0.02 g0.007 g0.009 g
Tryptophan0.02 g0.006 g0.008 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.
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