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Swiss chard, steamed (without addition of salt) vs Leafy vegetables (average excluding salads), boiled (without addition of salt and fat): nutrition comparison
Per 100 g: 20 kcal for Swiss chard, steamed (without addition of salt), versus 22 kcal for Leafy vegetables (average excluding salads), boiled (without addition of salt and fat), a difference of 2 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.
Swiss chard, steamed (without addition of salt)
Cooked vegetables (incl. cans)100 g
Protein1.3 g
1.3 g
Fat0.3 g
0.3 g
Vitamin D0 µg
0 µg
Omega-30 g
0 g
Energy20 kcal
20 kcal
Proteinequal
Fatequal
Vitamin Dequal
Omega-3equal
Energy−2 kcal
Leafy vegetables (average excluding salads), boiled (without addition of salt and fat)
Cooked vegetables (incl. cans)100 g
Protein1.3 g
1.3 g
Fat0.3 g
0.3 g
Vitamin D0 µg
0 µg
Omega-30 g
0 g
Energy22 kcal
22 kcal
Highest potassium content
Swiss chard, steamed (without addition of salt) contains 210 mg more potassium per 100 g.
Highest vitamin C content
Leafy vegetables (average excluding salads), boiled (without addition of salt and fat) contains 6 mg more vitamin C per 100 g.
Highest iron content
Swiss chard, steamed (without addition of salt) contains 0.6 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, steamed (without addition of salt) | Leafy vegetables (average excluding salads), boiled (without addition of salt and fat) |
|---|---|---|
| Macronutrients | ||
| Energy | 20 kcal | 22 kcal |
| Protein | 1.3 g | 1.3 g |
| Fat | 0.3 g | 0.3 g |
| of which saturated fat | 0 g | 0.1 g |
| of which polyunsaturated | 0.1 g | 0.1 g |
| of which omega-3 | 0 g | 0 g |
| Carbohydrates | 2 g | 2.6 g |
| of which sugars | 1.5 g | 2.3 g |
| Dietary fibre | 2.2 g | 2.1 g |
| Water | 92.9 g | 93.7 g |
| Alcohol | 0 g | 0 g |
| Minerals | ||
| Calcium | 48 mg | 38 mg |
| Iron | 0.9 mg | 0.3 mg |
| Magnesium | 20 mg | 10 mg |
| Phosphorus | 13 mg | 30 mg |
| Potassium | 340 mg | 130 mg |
| Sodium | 60 mg | 9 mg |
| Zinc | 0.1 mg | 0.2 mg |
| Vitamins | ||
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin C | 8 mg | 14 mg |
| Folate | 15 µg | 23 µg |
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