all-creatures.orgVegan - Vegetarian Recipe Book
all-creatures.org
Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
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vegan lifestyle."
"Let no animal die that we may live!"
| Home Page | Recipes Table of Contents |
Ingredients: Descriptions
and Photos
- 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.
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
|
|
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
|
The 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! (d-11)
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