Conversion Calculator

Amount of nutrients in 100 g (grams) of Chard, swiss, raw.

Nutrient	Amount and Unit	Percentage
Water	92.66 g	92.66%
Energy (calorie)	19 kcal
Energy (joule)	79 kJ
Protein	1.8 g	1.8%
Total lipid (fat)	0.2 g	0.2%
Ash	1.6 g	1.6%
Carbohydrate, by difference	3.74 g	3.74%
Fiber, total dietary	1.6 g	1.6%
Sugars, total	1.1 g	1.1%
Calcium, Ca	51 mg	0.05%
Iron, Fe	1.8 mg
Magnesium, Mg	81 mg	0.08%
Phosphorus, P	46 mg	0.05%
Potassium, K	379 mg	0.38%
Sodium, Na	213 mg	0.21%
Zinc, Zn	0.36 mg
Copper, Cu	0.179 mg
Manganese, Mn	0.366 mg
Selenium, Se	0.9 µg
Vitamin C, total ascorbic acid	30 mg	0.03%
Thiamin	0.04 mg
Riboflavin	0.09 mg
Niacin	0.4 mg
Pantothenic acid	0.172 mg
Vitamin B-6	0.099 mg
Folate, total	14 µg
Folic acid	0 µg
Folate, food	14 µg
Folate, DFE	14 µg
Choline, total	18 mg	0.02%
Betaine	0.3 mg
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	306 µg
Retinol	0 µg
Carotene, beta	3647 µg
Carotene, alpha	45 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	6116 IU
Lycopene	0 µg
Lutein + zeaxanthin	11000 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)	830 µg
Fatty acids, total saturated	0.03 g	0.03%
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	0.03 g	0.03%
18:0 octadecanoic, stearic fatty acid	0 g
Fatty acids, total monounsaturated	0.04 g	0.04%
16:1 undifferentiated, hexadecenoic, palmitoleic	0 g
18:1 undifferentiated	0.04 g	0.04%
20:1 eicosenoic, gadoleic	0 g
22:1 undifferentiated, docosenoic, erucic	0 g
Fatty acids, total polyunsaturated	0.07 g	0.07%
18:2 undifferentiated	0.063 g	0.06%
18:3 undifferentiated, octadecatrienoic, linolenic	0.007 g	0.01%
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	0.017 g	0.02%
Threonine	0.083 g	0.08%
Isoleucine	0.147 g	0.15%
Leucine	0.13 g	0.13%
Lysine	0.099 g	0.10%
Methionine	0.019 g	0.02%
Phenylalanine	0.11 g	0.11%
Valine	0.11 g	0.11%
Arginine	0.117 g	0.12%
Histidine	0.036 g	0.04%
Alcohol, ethyl	0 g
Caffeine	0 mg
Theobromine	0 mg