Nutrition Comparison Tool

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      Cooked Swiss Chard (Boiled, Drained)
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      Cooked Swiss Chard (Boiled, Drained)
      ×
      Raw Swiss Chard
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 2% DV 35 calories
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 2% DV 35 calories
      • Raw Swiss Chard 1 cup (x1) 0% DV 7 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 0% DV 0.14g
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 0% DV 0.14g
      • Raw Swiss Chard 1 cup (x1) 0% DV 0.07g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 3% DV 7.2g
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 3% DV 7.2g
      • Raw Swiss Chard 1 cup (x1) 0% DV 1.3g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 7% DV 3.3g
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 7% DV 3.3g
      • Raw Swiss Chard 1 cup (x1) 1% DV 0.65g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 0% DV 0mg
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 0% DV 0mg
      • Raw Swiss Chard 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 0% DV 0.02g
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 0% DV 0.02g
      • Raw Swiss Chard 1 cup (x1) 0% DV 0.01g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 13% DV 3.7g
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 13% DV 3.7g
      • Raw Swiss Chard 1 cup (x1) 2% DV 0.58g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 4% DV 1.9g
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 4% DV 1.9g
      • Raw Swiss Chard 1 cup (x1) 1% DV 0.4g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 22% DV 4mg
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 22% DV 4mg
      • Raw Swiss Chard 1 cup (x1) 4% DV 0.65mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 8% DV 101.5mg
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 8% DV 101.5mg
      • Raw Swiss Chard 1 cup (x1) 1% DV 18.4mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 20% DV 960.8mg
      • Cooked Swiss Chard (Boiled, Drained) 1 cup, chopped (x1) 20% DV 960.8mg
      • Raw Swiss Chard 1 cup (x1) 3% DV 136.4mg
      Comparison Table

      Table Legend

      1. Cooked Swiss Chard (Boiled, Drained)
      2. Cooked Swiss Chard (Boiled, Drained)
      3. Raw Swiss Chard
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 175 175 36
      Calories
      (%DV)
      35
      (2%)
      35
      (2%)
      7
      (0%)
      Fat (g)
      (%DV)
      0.14
      (0%)
      0.14
      (0%)
      0.07
      (0%)
      Protein (g)
      (%DV)
      3.3
      (7%)
      3.3
      (7%)
      0.65
      (1%)
      Carbohydrate (g)
      (%DV)
      7.2
      (3%)
      7.2
      (3%)
      1.3
      (0%)
      Sugars (g)
      (%DV)
      1.9
      (4%)
      1.9
      (4%)
      0.4
      (1%)
      Fiber (g)
      (%DV)
      3.7
      (13%)
      3.7
      (13%)
      0.58
      (2%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.02
      (0%)
      0.02
      (0%)
      0.01
      (0%)
      Net-Carbs (g) 3.6
      3.6
      0.77
      Trans Fatty Acids (g) 0
      0
      0
        Minerals
      Food # 1 2 3
      Weight (g) 175 175 36
      Calcium (mg)
      (%DV)
      101.5
      (8%)
      101.5
      (8%)
      18.4
      (1%)
      Iron, Fe (mg)
      (%DV)
      4
      (22%)
      4
      (22%)
      0.65
      (4%)
      Potassium, K (mg)
      (%DV)
      960.8
      (20%)
      960.8
      (20%)
      136.4
      (3%)
      Magnesium (mg)
      (%DV)
      150.5
      (36%)
      150.5
      (36%)
      29.2
      (7%)
      Phosphorus, P (mg)
      (%DV)
      57.8
      (5%)
      57.8
      (5%)
      16.6
      (1%)
      Sodium (mg)
      (%DV)
      313.3
      (13%)
      313.3
      (13%)
      76.7
      (3%)
      Zinc, Zn (mg)
      (%DV)
      0.58
      (5%)
      0.58
      (5%)
      0.13
      (1%)
      Copper, Cu (mg)
      (%DV)
      0.29
      (32%)
      0.29
      (32%)
      0.06
      (7%)
      Manganese (mg)
      (%DV)
      0.58
      (25%)
      0.58
      (25%)
      0.13
      (6%)
      Selenium, Se (mcg)
      (%DV)
      1.6
      (3%)
      1.6
      (3%)
      0.32
      (1%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 175 175 36
      Vitamin A, RAE (mcg)
      (%DV)
      535.5
      (60%)
      535.5
      (60%)
      110.2
      (12%)
      Vitamin C (mg)
      (%DV)
      31.5
      (35%)
      31.5
      (35%)
      10.8
      (12%)
      Thiamin (B1) (mg)
      (%DV)
      0.06
      (5%)
      0.06
      (5%)
      0.01
      (1%)
      Riboflavin (B2) (mg)
      (%DV)
      0.15
      (12%)
      0.15
      (12%)
      0.03
      (2%)
      Niacin (B3) (mg)
      (%DV)
      0.63
      (4%)
      0.63
      (4%)
      0.14
      (1%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.29
      (6%)
      0.29
      (6%)
      0.06
      (1%)
      Vitamin B6 (mg)
      (%DV)
      0.15
      (9%)
      0.15
      (9%)
      0.04
      (2%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      15.8
      (4%)
      15.8
      (4%)
      5
      (1%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      15.8
      (4%)
      15.8
      (4%)
      5
      (1%)
      Folate DFE (mcg)
      (%)
      15.8
      (4%)
      15.8
      (4%)
      5
      (1%)
      Choline (mg)
      (%DV)
      50.2
      (9%)
      50.2
      (9%)
      6.5
      (1%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      6391
      (59%)
      6391
      (59%)
      1312.9
      (12%)
      Carotene, alpha (mcg)
      (%RDA)
      78.8
      (0%)
      78.8
      (0%)
      16.2
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 10717 10717 2201.8
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 19276.3
      19276.3
      3960
      Vitamin E (mg)
      (%DV)
      3.3
      (22%)
      3.3
      (22%)
      0.68
      (5%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      572.8
      (477%)
      572.8
      (477%)
      298.8
      (249%)
      Vitamin K1 (mcg) --
      --
      --
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 175 175 36
      Water (g) 162.1
      162.1
      33.4
      Ash (g) 2
      2
      0.58
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score -21.8
      -21.8
      -2.95
        Carbohydrates
      Food # 1 2 3
      Weight (g) 175 175 36
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      --
      Glucose (Dextrose) (g) --
      --
      --
      Fructose (g) --
      --
      --
      Lactose (g) --
      --
      --
      Maltose (g) --
      --
      --
      Galactose (g) --
      --
      --
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 175 175 36
      Monounsaturated Fats (g) 0.028
      0.028
      0.014
      Polyunsaturated Fats (g) 0.049
      0.049
      0.025
      Omega 3s (g)
      (%AI)
      0.005
      (0%)
      0.005
      (0%)
      0.003
      (0%)
      Omega 6s (g)
      (%AI)
      0.044
      (0%)
      0.044
      (0%)
      0.023
      (0%)
      Omega 3 to Omega 6 Ratio 0.12
      0.12
      0.11
      Omega 6 to Omega 3 Ratio 8.33
      8.33
      9
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0
      0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      --
      c-c-n6-Eicosadienoic Acid (g) --
      --
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      0
      Caproic (6:0) (g) 0
      0
      0
      Caprylic Acid (8:0) (g) 0
      0
      0
      Capric Acid (10:0) (g) 0
      0
      0
      Lauric Acid (12:0) (g) 0
      0
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0
      0
      0
      Pentadecanoic Acid (15:0) (g) --
      --
      --
      Palmitic Acid (16:0) (g) 0.021
      0.021
      0.011
      Margaric Acid (17:0) (g) --
      --
      --
      Stearic Acid (18:0) (g) 0
      0
      0
      Arachidic Acid (20:0) (g) --
      --
      --
      Behenic Acid (22:0) (g) --
      --
      --
      Lignoceric Acid (24:0) (g) --
      --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      --
      Pentadecenoic Acid (15:1) (g) --
      --
      --
      Palmitoleic Acid (16:1) (g) 0
      0
      0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      --
      Oleic Acid (18:1) (g) 0.028
      0.028
      0.014
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      0
      0
      Docosenoic Acid (22:1) (g) 0
      0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.044
      0.044
      0.023
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.005
      0.005
      0.003
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 175 175 36
      Essential  
      Histidine (mg)
      (%RDI)
      67
      (10%)
      67
      (10%)
      13
      (2%)
      Isoleucine (mg)
      (%RDI)
      270
      (19%)
      270
      (19%)
      53
      (4%)
      Leucine (mg)
      (%RDI)
      236
      (9%)
      236
      (9%)
      47
      (2%)
      Lysine (mg)
      (%RDI)
      180
      (9%)
      180
      (9%)
      36
      (2%)
      Methionine (mg)
      (%RDI)
      35
      (5%)
      35
      (5%)
      7
      (1%)
      Phenylalanine (mg)
      (%RDI)
      200
      (23%)
      200
      (23%)
      40
      (5%)
      Threonine (mg)
      (%RDI)
      151
      (14%)
      151
      (14%)
      30
      (3%)
      Tryptophan (mg)
      (%RDI)
      32
      (11%)
      32
      (11%)
      6
      (2%)
      Valine (mg)
      (%RDI)
      200
      (11%)
      200
      (11%)
      40
      (2%)
      Conditional  
      Arginine (mg) 214
      214
      42
      Cystine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Glycine (mg) --
      --
      --
      Proline (mg) --
      --
      --
      Tyrosine (mg)
      (%RDI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Non-Essential  
      Alanine (mg) --
      --
      --
      Aspartic acid (mg) --
      --
      --
      Betaine (mg) 0.18
      0.18
      0.11
      Glutamic acid (mg) --
      --
      --
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) --
      --
      --
      Data Source
      Cooked Swiss Chard (Boiled, Drained)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Swiss Chard (Boiled, Drained)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Raw Swiss Chard
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.