foodstruct logo
Find food by nutritional value | Diet analysis

Chard nutrition chart, glycemic index and rich nutrients

Chard, swiss, raw
*all the values are displayed for the amount of 100 grams

What is Chard rich in: TOP 5 nutrients.

Chard
richer than 90% foods
richer than 84% foods
richer than 83% foods
richer than 80% foods
Rich in Vitamin A, RAE
richer than 77% foods
90% Vitamin A
84% Vitamin C
83% Magnesium
80% Potassium
77% Vitamin A, RAE
Explanation: This food contains more Vitamin A than 90% of foods. More importantly, although there are several foods (10%) which contain more Vitamin A, this food itself is rich in Vitamin A more than it is in any other nutrient. Similarly it is relatively rich in Vitamin C, Magnesium, Potassium and Vitamin A, RAE

Chard Glycemic index (GI)

32
Similar food data
32 Celery Celery
35 Celeriac Celeriac

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 4%
1.8 g of 50 g
4%
Fats:
Daily Value: 0%
0.2 g of 65 g
0%
Carbs:
Daily Value: 1%
3.74 g of 300 g
1%
Water:
Daily Value: 5%
92.66 g of 2,000 g
5%
Other:
1.6 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 19
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
9%
Sodium 213mg
1%
TotalCarbohydrate 4g
8%
Dietary Fiber 2g
Total Sugars 1g
Includes 1g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 51mg 5%

Iron 2mg 11%

Potassium 379mg 11%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 51 mg of 1,000 mg 5%
Iron: 1.8 mg of 18 mg 10%
Magnesium: 81 mg of 400 mg 20%
Phosphorus: 46 mg of 1,000 mg 5%
Potassium: 379 mg of 3,500 mg 11%
Sodium: 213 mg of 2,400 mg 9%
Zinc: 0.36 mg of 15 mg 2%
Copper: 0.179 mg of 2 mg 9%
Manganese: 0.366 mg of 2 mg 18%
Selenium: 0.9 µg of 70 µg 1%
Choline: 18 mg of 550 mg 3%

Mineral chart - relative view

Magnesium
81 mg
TOP 17%
Potassium
379 mg
TOP 20%
Calcium
51 mg
TOP 33%
Copper
0.179 mg
TOP 34%
Sodium
213 mg
TOP 41%
Iron
1.8 mg
TOP 41%
Manganese
0.366 mg
TOP 42%
Zinc
0.36 mg
TOP 77%
Choline
18 mg
TOP 77%
Phosphorus
46 mg
TOP 78%
Selenium
0.9 mg
TOP 83%

Vitamin coverage chart

Vitamin A: 6116 IU of 5,000 IU 122%
Vitamin E : 1.89 mg of 20 mg 9%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 30 mg of 60 mg 50%
Vitamin B1: 0.04 mg of 2 mg 3%
Vitamin B2: 0.09 mg of 2 mg 5%
Vitamin B3: 0.4 mg of 20 mg 2%
Vitamin B5: 0.172 mg of 10 mg 2%
Vitamin B6: 0.099 mg of 2 mg 5%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 830 µg of 80 µg 1,038%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
6116 µg
TOP 10%
Vitamin C
30 µg
TOP 16%
Vitamin K
830 µg
TOP 41%
Vitamin E
1.89 µg
TOP 41%
Vitamin B6
0.099 µg
TOP 65%
Vitamin B2
0.09 µg
TOP 71%
Vitamin B1
0.04 µg
TOP 78%
Vitamin B3
0.4 µg
TOP 82%
Vitamin B5
0.172 µg
TOP 83%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 17 mg of 280 mg 6%
Threonine: 83 mg of 1,050 mg 8%
Isoleucine: 147 mg of 1,400 mg 11%
Leucine: 130 mg of 2,730 mg 5%
Lysine: 99 mg of 2,100 mg 5%
Methionine: 19 mg of 1,050 mg 2%
Phenylalanine: 110 mg of 1,750 mg 6%
Valine: 110 mg of 1,820 mg 6%
Histidine: 36 mg of 700 mg 5%

Fat type information

Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.