United States Department of Agriculture
Agricultural Research Service
USDA Branded Food Products Database
Try FoodData Central Basic Report:  11147, Chard, swiss, raw
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heading Nutrient Unit
Value per 100 g
cup 36 g
leaf 48 g
Proximates Water g 92.66 33.36 44.48
Proximates Energy kcal 19 7 9
Proximates Protein g 1.80 0.65 0.86
Proximates Total lipid (fat) g 0.20 0.07 0.10
Proximates Carbohydrate, by difference g 3.74 1.35 1.80
Proximates Fiber, total dietary g 1.6 0.6 0.8
Proximates Sugars, total g 1.10 0.40 0.53
Minerals Calcium, Ca mg 51 18 24
Minerals Iron, Fe mg 1.80 0.65 0.86
Minerals Magnesium, Mg mg 81 29 39
Minerals Phosphorus, P mg 46 17 22
Minerals Potassium, K mg 379 136 182
Minerals Sodium, Na mg 213 77 102
Minerals Zinc, Zn mg 0.36 0.13 0.17
Vitamins Vitamin C, total ascorbic acid mg 30.0 10.8 14.4
Vitamins Thiamin mg 0.040 0.014 0.019
Vitamins Riboflavin mg 0.090 0.032 0.043
Vitamins Niacin mg 0.400 0.144 0.192
Vitamins Vitamin B-6 mg 0.099 0.036 0.048
Vitamins Folate, DFE µg 14 5 7
Vitamins Vitamin B-12 µg 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 306 110 147
Vitamins Vitamin A, IU IU 6116 2202 2936
Vitamins Vitamin E (alpha-tocopherol) mg 1.89 0.68 0.91
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0 0.0
Vitamins Vitamin D IU 0 0 0
Vitamins Vitamin K (phylloquinone) µg 830.0 298.8 398.4
Lipids Fatty acids, total saturated g 0.030 0.011 0.014
Lipids Fatty acids, total monounsaturated g 0.040 0.014 0.019
Lipids Fatty acids, total polyunsaturated g 0.070 0.025 0.034
Lipids Fatty acids, total trans g 0.000 0.000 0.000
Lipids Cholesterol mg 0 0 0
Other Caffeine mg 0 0 0