Chard, swiss, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 76 / 100 How is this scored?

Composition

Energy

Protein 1.8 g · 7 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 3.7 g · 15 kcal/100g
Fiber 1.6 g
Water 93 g
Total energy 19 kcal

Energy is predominantly from carbs (62%); EFSA recommends 45–60% for a balanced diet

Fat quality 65 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.06g

Saturated fat is 1.4% of energy, within the WHO limit of 10%.

Protein quality 48 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 48%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (48% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 50 / 100 How is this scored?

Vitamins

Vitamin A 306 µg
Vitamin C 30.0 mg
Vitamin D 0.0 µg
Vitamin E 1.9 mg
Vitamin K 830 µg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.09 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.10 mg
Folate (B9) 14 µg
Vitamin B12 0.00 µg

Minerals

Calcium 51 mg
Iron 1.8 mg
Magnesium 81 mg
Phosphorus 46 mg
Potassium 379 mg
Sodium 213 mg
Zinc 0.4 mg
Copper 0.18 mg
Manganese 0.37 mg
Selenium 0.9 µg

Notable source of Vitamin K (1107% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.