United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Full Report (All Nutrients):  11148, Chard, swiss, cooked, boiled, drained, without salt
Food Group: Vegetables and Vegetable Products
Carbohydrate Factor: 3.57   Fat Factor:8.37   Protein Factor: 2.44   Nitrogen to Protein Conversion Factor: 6.25  
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
cup, chopped 175g
Proximates Water g 92.65 -- -- 162.14
Proximates Energy kcal 20 -- -- 35
Proximates Energy kJ 84 -- -- 147
Proximates Protein g 1.88 1 -- 3.29
Proximates Total lipid (fat) g 0.08 1 -- 0.14
Proximates Ash g 1.26 1 -- 2.20
Proximates Carbohydrate, by difference g 4.13 -- -- 7.23
Proximates Fiber, total dietary g 2.1 -- -- 3.7
Proximates Sugars, total g 1.10 -- -- 1.93
Minerals Calcium, Ca mg 58 1 -- 102
Minerals Iron, Fe mg 2.26 1 -- 3.95
Minerals Magnesium, Mg mg 86 1 -- 150
Minerals Phosphorus, P mg 33 1 -- 58
Minerals Potassium, K mg 549 1 -- 961
Minerals Sodium, Na mg 179 1 -- 313
Minerals Zinc, Zn mg 0.33 -- -- 0.58
Minerals Copper, Cu mg 0.163 -- -- 0.285
Minerals Manganese, Mn mg 0.334 -- -- 0.584
Minerals Selenium, Se µg 0.9 -- -- 1.6
Vitamins Vitamin C, total ascorbic acid mg 18.0 -- -- 31.5
Vitamins Thiamin mg 0.034 -- -- 0.060
Vitamins Riboflavin mg 0.086 -- -- 0.150
Vitamins Niacin mg 0.360 -- -- 0.630
Vitamins Pantothenic acid mg 0.163 -- -- 0.285
Vitamins Vitamin B-6 mg 0.085 -- -- 0.149
Vitamins Folate, total µg 9 -- -- 16
Vitamins Folic acid µg 0 -- -- 0
Vitamins Folate, food µg 9 -- -- 16
Vitamins Folate, DFE µg 9 -- -- 16
Vitamins Choline, total mg 28.7 -- -- 50.2
Vitamins Betaine mg 0.1 -- -- 0.2
Vitamins Vitamin B-12 µg 0.00 -- -- 0.00
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00
Vitamins Vitamin A, RAE µg 306 -- -- 536
Vitamins Retinol µg 0 -- -- 0
Vitamins Carotene, beta µg 3652 -- -- 6391
Vitamins Carotene, alpha µg 45 -- -- 79
Vitamins Cryptoxanthin, beta µg 0 -- -- 0
Vitamins Vitamin A, IU IU 6124 -- -- 10717
Vitamins Lycopene µg 0 -- -- 0
Vitamins Lutein + zeaxanthin µg 11015 -- -- 19276
Vitamins Vitamin E (alpha-tocopherol) mg 1.89 -- -- 3.31
Vitamins Vitamin E, added mg 0.00 -- -- 0.00
Vitamins Vitamin D (D2 + D3) µg 0.0 -- -- 0.0
Vitamins Vitamin D IU 0 -- -- 0
Vitamins Vitamin K (phylloquinone) µg 327.3 -- -- 572.8
Lipids Fatty acids, total saturated g 0.012 -- -- 0.021
Lipids 4:0 g 0.000 -- -- 0.000
Lipids 6:0 g 0.000 -- -- 0.000
Lipids 8:0 g 0.000 -- -- 0.000
Lipids 10:0 g 0.000 -- -- 0.000
Lipids 12:0 g 0.000 -- -- 0.000
Lipids 14:0 g 0.000 -- -- 0.000
Lipids 16:0 g 0.012 -- -- 0.021
Lipids 18:0 g 0.000 -- -- 0.000
Lipids Fatty acids, total monounsaturated g 0.016 -- -- 0.028
Lipids 16:1 undifferentiated g 0.000 -- -- 0.000
Lipids 18:1 undifferentiated g 0.016 -- -- 0.028
Lipids 20:1 g 0.000 -- -- 0.000
Lipids 22:1 undifferentiated g 0.000 -- -- 0.000
Lipids Fatty acids, total polyunsaturated g 0.028 -- -- 0.049
Lipids 18:2 undifferentiated g 0.025 -- -- 0.044
Lipids 18:3 undifferentiated g 0.003 -- -- 0.005
Lipids 18:4 g 0.000 -- -- 0.000
Lipids 20:4 undifferentiated g 0.000 -- -- 0.000
Lipids 20:5 n-3 (EPA) g 0.000 -- -- 0.000
Lipids 22:5 n-3 (DPA) g 0.000 -- -- 0.000
Lipids 22:6 n-3 (DHA) g 0.000 -- -- 0.000
Lipids Fatty acids, total trans g 0.000 -- -- 0.000
Lipids Cholesterol mg 0 -- -- 0
Amino Acids Tryptophan g 0.018 -- -- 0.032
Amino Acids Threonine g 0.086 -- -- 0.150
Amino Acids Isoleucine g 0.154 -- -- 0.270
Amino Acids Leucine g 0.135 -- -- 0.236
Amino Acids Lysine g 0.103 -- -- 0.180
Amino Acids Methionine g 0.020 -- -- 0.035
Amino Acids Phenylalanine g 0.114 -- -- 0.199
Amino Acids Valine g 0.114 -- -- 0.199
Amino Acids Arginine g 0.122 -- -- 0.213
Amino Acids Histidine g 0.038 -- -- 0.066
Other Alcohol, ethyl g 0.0 -- -- 0.0
Other Caffeine mg 0 -- -- 0
Other Theobromine mg 0 -- -- 0