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Swiss chard, raw vs Leafy salad (average), raw: nutrition comparison

Per 100 g: 16 kcal for Swiss chard, raw, versus 17 kcal for Leafy salad (average), raw, a difference of 1 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Swiss chard, raw

Fresh vegetables100 g

Protein1 g 1 g

Fat0.2 g 0.2 g

Vitamin D0 µg 0 µg

Omega-30 g 0 g

Energy16 kcal 16 kcal

Protein−0.3 g

Fat−0.1 g

Vitamin Dequal

Omega-3−0.1 g

Energy−1 kcal

Leafy salad (average), raw

Fresh vegetables100 g

Protein1.3 g 1.3 g

Fat0.3 g 0.3 g

Vitamin D0 µg 0 µg

Omega-30.1 g 0.1 g

Energy17 kcal 17 kcal

Highest folate content

Leafy salad (average), raw contains 31 µg more folate per 100 g.

Highest potassium content

Swiss chard, raw contains 70 mg more potassium per 100 g.

Highest iron content

Swiss chard, raw contains 0.4 mg more iron per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Swiss chard, raw	Leafy salad (average), raw
Macronutrients
Energy	16 kcal	17 kcal
Protein	1 g	1.3 g
Fat	0.2 g	0.3 g
of which saturated fat	0 g	0 g
of which polyunsaturated	0.1 g	0.1 g
of which omega-3	0 g	0.1 g
Carbohydrates	1.6 g	1.6 g
of which sugars	1.2 g	1.5 g
Dietary fibre	1.8 g	1.3 g
Water	95.4 g	95.5 g
Alcohol	0 g	0 g
Minerals
Calcium	38 mg	35 mg
Iron	0.9 mg	0.5 mg
Magnesium	17 mg	13 mg
Phosphorus	10 mg	27 mg
Potassium	300 mg	230 mg
Sodium	53 mg	15 mg
Zinc	0.1 mg	0.2 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	11 mg	10 mg
Folate	19 µg	49 µg

Swiss chard, raw vs Leafy salad (average), raw: nutrition comparison

Swiss chard, raw

Leafy salad (average), raw

Full comparison, nutrient by nutrient

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