Vegan - Vegetarian RecipesSwiss Chard - Ingredients Descriptions and Photos
From All-Creatures.org Vegan - Vegetarian Recipe Book: How Mary and Frank and Friends Eat

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Ingredients Descriptions and Photos
Swiss Chard

Swiss Chard
(Swiss Chard) Swiss chard is the succulent leafy green tops and whitish stems of a beet plant; however, the leaves of the Swiss chard are much larger than those of the common beet.  The name, Swiss chard, is often shortened to "chard" and is sometimes called "leaf beet" or "sea-kale beet."  Select Swiss chard that is fresh (not wilting) and free of blemishes.  There is also a red leaf and stem variety, and recently, we have seen a yellow stem variety.  Swiss chard tastes somewhat like spinach.  The bunch of Swiss chard in this photo was about 2-1/2 feet (3/4 meter) tall.  See the nutritional charts below for raw and cooked Swiss chard.

Chard, Swiss, raw

Scientific Name: Beta vulgaris (Cicla Group)

NDB No: 11147

Nutrient Units Value per
100 grams of
edible portion 		Sample
Count 		Std.
Error
Proximates
Water
g
92.66
2
 
Energy
kcal
19
0
 
Energy
kj
79
0
 
Protein
g
1.80
1
 
Total lipid (fat)
g
0.20
1
 
Ash
g
1.60
0
 
Carbohydrate, by difference
g
3.74
0
 
Fiber, total dietary
g
1.6
0
 
Minerals
Calcium, Ca
mg
51
1
 
Iron, Fe
mg
1.80
1
 
Magnesium, Mg
mg
81
2
 
Phosphorus, P
mg
46
1
 
Potassium, K
mg
379
2
 
Sodium, Na
mg
213
2
 
Zinc, Zn
mg
0.36
0
 
Copper, Cu
mg
0.179
0
 
Manganese, Mn
mg
0.366
0
 
Selenium, Se
mcg
0.9
0
 
Vitamins
Vitamin C, total ascorbic acid
mg
30.0
1
 
Thiamin
mg
0.040
1
 
Riboflavin
mg
0.090
1
 
Niacin
mg
0.400
1
 
Pantothenic acid
mg
0.172
0
 
Vitamin B-6
mg
0.099
0
 
Folate, total
mcg
14
0
 
Folic acid
mcg
0
0
 
Folate, food
mcg
14
0
 
Folate, DFE
mcg_DFE
14
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
3300
1
 
Retinol
mcg
0
0
 
Vitamin A, RAE
mcg_RAE
165
1
 
Vitamin E
mg_ATE
1.890
0
 
Lipids
Fatty acids, total saturated
g
0.030
0
 
4:0
g
0.000
0
 
6:0
g
0.000
0
 
8:0
g
0.000
0
 
10:0
g
0.000
0
 
12:0
g
0.000
0
 
14:0
g
0.000
0
 
16:0
g
0.030
0
 
18:0
g
0.000
0
 
Fatty acids, total monounsaturated
g
0.040
0
 
16:1 undifferentiated
g
0.000
0
 
18:1 undifferentiated
g
0.040
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.070
0
 
18:2 undifferentiated
g
0.063
0
 
18:3 undifferentiated
g
0.007
0
 
18:4
g
0.000
0
 
20:4 undifferentiated
g
0.000
0
 
20:5 n-3
g
0.000
0
 
22:5 n-3
g
0.000
0
 
22:6 n-3
g
0.000
0
 
Cholesterol
mg
0
0
 
Amino acids
Tryptophan
g
0.017
4
 
Threonine
g
0.083
4
 
Isoleucine
g
0.147
4
 
Leucine
g
0.130
4
 
Lysine
g
0.099
7
 
Methionine
g
0.019
6
 
Phenylalanine
g
0.110
4
 
Valine
g
0.110
4
 
Arginine
g
0.117
4
 
Histidine
g
0.036
4
 

USDA Nutrient Database for Standard Reference, Release 15 (August 2002)

Chard, Swiss, cooked, boiled, drained, without salt

NDB No: 11148

Nutrient Units Value per
100 grams of
edible portion 		Sample
Count 		Std.
Error 		1 cup, chopped
-------
175 g
Proximates
Water
g
92.65
0
 
162.138
Energy
kcal
20
0
 
35.000
Energy
kj
84
0
 
147.000
Protein
g
1.88
1
 
3.290
Total lipid (fat)
g
0.08
1
 
0.140
Ash
g
1.26
1
 
2.205
Carbohydrate, by difference
g
4.14
0
 
7.245
Fiber, total dietary
g
2.1
0
 
3.675
Minerals
Calcium, Ca
mg
58
1
 
101.500
Iron, Fe
mg
2.26
1
 
3.955
Magnesium, Mg
mg
86
1
 
150.500
Phosphorus, P
mg
33
1
 
57.750
Potassium, K
mg
549
1
 
960.750
Sodium, Na
mg
179
1
 
313.250
Zinc, Zn
mg
0.33
0
 
0.578
Copper, Cu
mg
0.163
0
 
0.285
Manganese, Mn
mg
0.334
0
 
0.585
Selenium, Se
mcg
0.9
0
 
1.575
Vitamins
Vitamin C, total ascorbic acid
mg
18.0
0
 
31.500
Thiamin
mg
0.034
0
 
0.060
Riboflavin
mg
0.086
0
 
0.150
Niacin
mg
0.360
0
 
0.630
Pantothenic acid
mg
0.163
0
 
0.285
Vitamin B-6
mg
0.085
0
 
0.149
Folate, total
mcg
9
0
 
15.750
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
9
0
 
15.750
Folate, DFE
mcg_DFE
9
0
 
15.750
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
3139
0
 
5493.250
Retinol
mcg
0
0
 
0.000
Vitamin A, RAE
mcg_RAE
157
0
 
274.750
Vitamin E
mg_ATE
1.890
0
 
3.308
Lipids
Fatty acids, total saturated
g
0.012
0
 
0.021
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.000
0
 
0.000
14:0
g
0.000
0
 
0.000
16:0
g
0.012
0
 
0.021
18:0
g
0.000
0
 
0.000
Fatty acids, total monounsaturated
g
0.016
0
 
0.028
16:1 undifferentiated
g
0.000
0
 
0.000
18:1 undifferentiated
g
0.016
0
 
0.028
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.028
0
 
0.049
18:2 undifferentiated
g
0.025
0
 
0.044
18:3 undifferentiated
g
0.003
0
 
0.005
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Amino acids
Tryptophan
g
0.018
0
 
0.032
Threonine
g
0.086
0
 
0.150
Isoleucine
g
0.154
0
 
0.270
Leucine
g
0.135
0
 
0.236
Lysine
g
0.103
0
 
0.180
Methionine
g
0.020
0
 
0.035
Phenylalanine
g
0.114
0
 
0.199
Valine
g
0.114
0
 
0.199
Arginine
g
0.122
0
 
0.213
Histidine
g
0.038
0
 
0.066

USDA Nutrient Database for Standard Reference, Release 15 (August 2002)

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Vegan FlagThe above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!