Swiss chard (without salt) - nutritional value information and benefits
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per 100g, % - from average daily nutrient intake
0%
20 kcal
Calories
2%
2 g
Protein
1%
4 g
Carbohydrate
0%
0 g
Fat (lipid)
General nutrients
Water 92.65 g
-
Calories 20.00 kcal
0%
Protein 1.88 g
2%
Fat (lipid) 0.08 g
0%
Ash 1.26 g
-
Carbohydrate 4.13 g
1%
Fiber 2.10 g
-
Sugars 1.10 g
-
Minerals
Calcium, Ca 58.00 mg
5%
Iron, Fe 2.26 mg
22%
Magnesium, Mg 86.00 mg
21%
Phosphorus, P 33.00 mg
4%
Potassium, K 549.00 mg
11%
Sodium, Na 179.00 mg
13%
Zinc, Zn 0.33 mg
3%
Copper, Cu 0.16 mg
18%
Manganese, Mn 0.33 mg
14%
Selenium, Se 0.90 mcg
1%
Vitamins (fat-soluble)
Vitamin A 306.00 mcg
34%
Retinol 0.00 mcg
0%
Carotene, beta 3652.00 mcg
73%
Carotene, alpha 45.00 mcg
0%
Cryptoxanthin, beta 0.00 mcg
-
Lycopene 0.00 mcg
-
Lutein + zeaxanthin 11015.00 mcg
-
Vitamin E (alpha-tocopherol) 1.89 mg
12%
Vitamin D (D2 + D3) 0.00 mcg
0%
Vitamin K (phylloquinone) 327.30 mcg
272%
Vitamins (water-soluble)
Vitamin C, total ascorbic acid 18.00 mg
20%
Thiamin 0.03 mg
2%
Riboflavin 0.09 mg
6%
Niacin 0.36 mg
2%
Pantothenic acid 0.16 mg
3%
Vitamin B-6 0.09 mg
6%
Folic acid 0.00 mcg
-
Folate, food 9.00 mcg
2%
Folate, DFE 9.00 mcg
2%
Choline, total 28.70 mg
5%
Vitamin B-12 0.00 mcg
0%
Amino acids
Betaine 0.10 mg
-
Tryptophan 0.02 g
2%
Threonine 0.09 g
3%
Isoleucine 0.15 g
7%
Leucine 0.14 g
2%
Lysine 0.10 g
2%
Methionine 0.02 g
1%
Phenylalanine 0.11 g
2%
Valine 0.11 g
4%
Arginine 0.12 g
2%
Histidine 0.04 g
1%
Saturated fatty acids
Saturated fatty acids (SFA) 0.01 g
Butyric acid, SFA 4:0 0.00 g
Caproic acid, SFA 6:0 0.00 g
Caprylic acid, SFA 8:0 0.00 g
Capric acid, SFA 10:0 0.00 g
Lauric acid, SFA 12:0 0.00 g
Myristic acid, SFA 14:0 0.00 g
Palmitic acid, SFA 16:0 0.01 g
Stearic acid, SFA 18:0 0.00 g
Monounsaturated fatty acids
Monounsaturated fatty acids (MUFA) 0.02 g
Palmitoleic acid, MUFA 16:1, ω−7 0.00 g
Oleic acid, MUFA 18:1, ω−9 0.02 g
Eicosenoic acid, MUFA 20:1 0.00 g
Erucic acid, MUFA 22:1, ω−9 0.00 g
Polyunsaturated fatty acids
Polyunsaturated fatty acids (PUFA) 0.03 g
Linoleic acid, PUFA 18:2, ω-6 0.03 g
Linolenic acid, PUFA 18:3 0.00 g
Stearidonic acid, PUFA 18:4, ω-3 0.00 g
Arachidonic acid, PUFA 20:4, ω-6 0.00 g
PUFA 2:5 n-3 (EPA) 0.00 g
Docosapentaenoic acid, PUFA 22:5 n-3 (DPA), ω-3 0.00 g
Docosahexaenoic acid, PUFA 22:6 n-3 (DHA), ω-3 0.00 g
Trans fatty acids
Trans fatty acids (TFA) 0.00 g
Sterols
Cholesterol 0.00 mg
Other
Alcohol, ethyl 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg