Amount of nutrients in 100 g (grams) of Chard, swiss, cooked, boiled, drained, without salt.
| Nutrient | Amount and Unit | Percentage |
Water
|
92.65 g
|
92.65%
|
Energy (calorie)
|
20 kcal
|
|
Energy (joule)
|
84 kJ
|
|
Protein
|
1.88 g
|
1.88%
|
Total lipid (fat)
|
0.08 g
|
0.08%
|
Ash
|
1.26 g
|
1.26%
|
Carbohydrate, by difference
|
4.13 g
|
4.13%
|
Fiber, total dietary
|
2.1 g
|
2.1%
|
Sugars, total
|
1.1 g
|
1.1%
|
Calcium, Ca
|
58 mg
|
0.06%
|
Iron, Fe
|
2.26 mg
|
|
Magnesium, Mg
|
86 mg
|
0.09%
|
Phosphorus, P
|
33 mg
|
0.03%
|
Potassium, K
|
549 mg
|
0.55%
|
Sodium, Na
|
179 mg
|
0.18%
|
Zinc, Zn
|
0.33 mg
|
|
Copper, Cu
|
0.163 mg
|
|
Manganese, Mn
|
0.334 mg
|
|
Selenium, Se
|
0.9 µg
|
|
Vitamin C, total ascorbic acid
|
18 mg
|
0.02%
|
Thiamin
|
0.034 mg
|
|
Riboflavin
|
0.086 mg
|
|
Niacin
|
0.36 mg
|
|
Pantothenic acid
|
0.163 mg
|
|
Vitamin B-6
|
0.085 mg
|
|
Folate, total
|
9 µg
|
|
Folic acid
|
0 µg
|
|
Folate, food
|
9 µg
|
|
Folate, DFE
|
9 µg
|
|
Choline, total
|
28.7 mg
|
0.03%
|
Betaine
|
0.1 mg
|
|
|
Vitamin B-12
|
0 µg
|
|
Vitamin B-12, added
|
0 µg
|
|
Vitamin A, RAE
|
306 µg
|
|
Retinol
|
0 µg
|
|
Carotene, beta
|
3652 µg
|
|
Carotene, alpha
|
45 µg
|
|
Cryptoxanthin, beta
|
0 µg
|
|
Vitamin A, IU
|
6124 IU
|
|
Lycopene
|
0 µg
|
|
Lutein + zeaxanthin
|
11015 µg
|
|
Vitamin E (alpha-tocopherol)
|
1.89 mg
|
|
Vitamin E, added
|
0 mg
|
|
Vitamin D (D2 + D3)
|
0 µg
|
|
Vitamin D
|
0 IU
|
|
Vitamin K (phylloquinone)
|
327.3 µg
|
|
Fatty acids, total saturated
|
0.012 g
|
0.01%
|
4:0 butanoic, butyric fatty acid
|
0 g
|
|
6:0 hexanoic, caproic fatty acid
|
0 g
|
|
8:0 octanoic, caprylic fatty acid
|
0 g
|
|
10:0 decanoic, capric fatty acid
|
0 g
|
|
12:0 dodecanoic, lauric fatty acid
|
0 g
|
|
14:0 tetradecanoic, myristic, common saturated fatty acid
|
0 g
|
|
16:0 hexadecanoic, palmitic fatty acid
|
0.012 g
|
0.01%
|
18:0 octadecanoic, stearic fatty acid
|
0 g
|
|
Fatty acids, total monounsaturated
|
0.016 g
|
0.02%
|
16:1 undifferentiated, hexadecenoic, palmitoleic
|
0 g
|
|
18:1 undifferentiated
|
0.016 g
|
0.02%
|
20:1 eicosenoic, gadoleic
|
0 g
|
|
22:1 undifferentiated, docosenoic, erucic
|
0 g
|
|
Fatty acids, total polyunsaturated
|
0.028 g
|
0.03%
|
|
18:2 undifferentiated
|
0.025 g
|
0.02%
|
18:3 undifferentiated, octadecatrienoic, linolenic
|
0.003 g
|
|
18:4 octadecatetraenoic, parinaric
|
0 g
|
|
20:4 undifferentiated, eicosatetraenoic, arachidonic
|
0 g
|
|
20:5 n-3 (EPA)
|
0 g
|
|
22:5 ω-3, n-3 docosapentaenoic (DPA), clupanodonic
|
0 g
|
|
22:6 Omega−3 DHA (ω-3, n-3) docosahexaenoic
|
0 g
|
|
Fatty acids, total trans
|
0 g
|
|
Cholesterol
|
0 mg
|
|
Tryptophan
|
0.018 g
|
0.02%
|
Threonine
|
0.086 g
|
0.09%
|
Isoleucine
|
0.154 g
|
0.15%
|
Leucine
|
0.135 g
|
0.14%
|
Lysine
|
0.103 g
|
0.10%
|
Methionine
|
0.02 g
|
0.02%
|
Phenylalanine
|
0.114 g
|
0.11%
|
Valine
|
0.114 g
|
0.11%
|
Arginine
|
0.122 g
|
0.12%
|
Histidine
|
0.038 g
|
0.04%
|
Alcohol, ethyl
|
0 g
|
|
Caffeine
|
0 mg
|
|
Theobromine
|
0 mg
|
|