Chard Swiss

Chard Swiss is consistently high in these nutrients across all variants, regardless of preparation or processing.

Vitamin K > 99% Vitamin A > 92% Magnesium > 90% Vitamin E > 88% Potassium > 83% Vitamin C > 77% Copper > 75% Manganese > 75% Calcium > 70%

Select a nutrient to see how the 3 variants compare.

Variant	Protein (g)	All foods
cooked, boiled, drained, with salt	1.9	> 19%
cooked, boiled, drained, without salt	1.9	> 19%
raw	1.8	> 18%

Variant	Iron (mg)	All foods
cooked, boiled, drained, with salt	2.3	> 70%
cooked, boiled, drained, without salt	2.3	> 70%
raw	1.8	> 61%

Variant	Magnesium (mg)	All foods
cooked, boiled, drained, with salt	86.0	> 91%
cooked, boiled, drained, without salt	86.0	> 91%
raw	81.0	> 90%

Variant	Zinc (mg)	All foods
raw	0.4	> 24%
cooked, boiled, drained, with salt	0.3	> 23%
cooked, boiled, drained, without salt	0.3	> 23%

Variant	Calcium (mg)	All foods
cooked, boiled, drained, with salt	58.0	> 72%
cooked, boiled, drained, without salt	58.0	> 72%
raw	51.0	> 70%

Variant	Potassium (mg)	All foods
cooked, boiled, drained, with salt	549.0	> 92%
cooked, boiled, drained, without salt	549.0	> 92%
raw	379.0	> 83%

Variant	Phosphorus (mg)	All foods
raw	46.0	> 22%
cooked, boiled, drained, with salt	33.0	> 18%
cooked, boiled, drained, without salt	33.0	> 18%

Variant	Dietary Fiber (g)	All foods
cooked, boiled, drained, with salt	2.1	> 49%
cooked, boiled, drained, without salt	2.1	> 49%
raw	1.6	> 37%

Variant	Vitamin C (mg)	All foods
raw	30.0	> 86%
cooked, boiled, drained, with salt	18.0	> 77%
cooked, boiled, drained, without salt	18.0	> 77%

Variant	Vitamin E (mg)	All foods
cooked, boiled, drained, with salt	1.9	> 88%
cooked, boiled, drained, without salt	1.9	> 88%
raw	1.9	> 88%

Variant	Folate (µg)	All foods
raw	14.0	> 53%
cooked, boiled, drained, with salt	9.0	> 42%
cooked, boiled, drained, without salt	9.0	> 41%

Variant	Choline (mg)	All foods
cooked, boiled, drained, with salt	28.7	> 50%
cooked, boiled, drained, without salt	28.7	> 50%
raw	18.0	> 40%