#1: Swiss Chard
x
#2: Spinach
x
#3: Sweet Potatoes
x

Nutrition Comparison of Swiss Chard, Spinach, and Sweet Potatoes

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Calorie Comparison


2000 calories = Full Bar
  • Swiss Chard100 grams (x1)1% DV
  • Spinach100 grams (x1)1% DV
  • Sweet Potatoes100 grams (x1)4% DV

Fat Comparison


65g = Full Bar
  • Swiss Chard100 grams (x1)0% DV
  • Spinach100 grams (x1)1% DV
  • Sweet Potatoes100 grams (x1)0% DV

Carbohydrate Comparison


300g = Full Bar
  • Swiss Chard100 grams (x1)1% DV
  • Spinach100 grams (x1)1% DV
  • Sweet Potatoes100 grams (x1)7% DV

Protein Comparison


50g = Full Bar
  • Swiss Chard100 grams (x1)4% DV
  • Spinach100 grams (x1)6% DV
  • Sweet Potatoes100 grams (x1)3% DV

Cholesterol Comparison


300mg = Full Bar
  • Swiss Chard100 grams (x1)0% DV
  • Spinach100 grams (x1)0% DV
  • Sweet Potatoes100 grams (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Swiss Chard100 grams (x1)6% DV
  • Spinach100 grams (x1)9% DV
  • Sweet Potatoes100 grams (x1)12% DV

Sugar Comparison


50g = Full Bar
  • Swiss Chard100 grams (x1)2% DV
  • Spinach100 grams (x1)1% DV
  • Sweet Potatoes100 grams (x1)8% DV

Iron Comparison


18mg = Full Bar
  • Swiss Chard100 grams (x1)10% DV
  • Spinach100 grams (x1)15% DV
  • Sweet Potatoes100 grams (x1)3% DV

Calcium Comparison


1300mg = Full Bar
  • Swiss Chard100 grams (x1)4% DV
  • Spinach100 grams (x1)8% DV
  • Sweet Potatoes100 grams (x1)2% DV

Potassium Comparison


4700mg = Full Bar
  • Swiss Chard100 grams (x1)8% DV
  • Spinach100 grams (x1)12% DV
  • Sweet Potatoes100 grams (x1)7% DV
Macronutrients
Food ##1#2#3
Weight (g)100100100
Calories
(%DV)
19
(1%)
23
(1%)
86
(4%)
Fat (g)
(%DV)
0.2
(0%)
0.4
(1%)
0.1
(0%)
Protein (g)
(%DV)
1.8
(4%)
2.9
(6%)
1.6
(3%)
Carbohydrates (g)
(%DV)
3.7
(1%)
3.6
(1%)
20.1
(7%)
Sugar (g)
(%DV)
1.1
(2%)
0.4
(1%)
4.2
(8%)
Fiber (g)
(%DV)
1.6
(6%)
2.2
(9%)
3
(12%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.1
(0%)
0
(0%)
Net Carbs (g)2.11.417.1
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)100100100
Calcium (mg)
(%DV)
51
(4%)
99
(8%)
30
(2%)
Iron (mg)
(%DV)
1.8
(10%)
2.7
(15%)
0.6
(3%)
Potassium (mg)
(%DV)
379
(8%)
558
(12%)
337
(7%)
Magnesium (mg)
(%DV)
81
(19%)
79
(19%)
25
(6%)
Phosphorus (mg)
(%DV)
46
(4%)
49
(4%)
47
(4%)
Sodium (mg)
(%DV)
213
(9%)
79
(3%)
55
(2%)
Zinc (mg)
(%DV)
0.4
(3%)
0.5
(5%)
0.3
(3%)
Copper (mg)
(%DV)
0.2
(20%)
0.1
(14%)
0.2
(17%)
Manganese (mg)
(%DV)
0.4
(16%)
0.9
(39%)
0.3
(11%)
Selenium (μg)
(%DV)
0.9
(2%)
1
(2%)
0.6
(1%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)100100100
Vitamin A, RAE (μg)
(%DV)
306
(34%)
469
(52%)
709
(79%)
Vitamin C (mg)
(%DV)
30
(33%)
28.1
(31%)
2.4
(3%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
0.1
(7%)
0.1
(7%)
Riboflavin (B2) (mg)
(%DV)
0.1
(7%)
0.2
(15%)
0.1
(5%)
Niacin (B3) (mg)
(%DV)
0.4
(3%)
0.7
(5%)
0.6
(3%)
Pantothenic acid (B5) (mg)
(%DV)
0.2
(3%)
0.1
(1%)
0.8
(16%)
Vitamin B6 (mg)
(%DV)
0.1
(6%)
0.2
(11%)
0.2
(12%)
Folate (B9) (μg)
(%DV)
14
(4%)
194
(49%)
11
(3%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
14
(4%)
194
(49%)
11
(3%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
14
(4%)
194
(49%)
11
(3%)
Choline (mg)
(%DV)
18
(3%)
19.3
(4%)
12.3
(2%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
6116
(204%)
9377
(313%)
14187
(473%)
Beta Carotene (μg)
(%DV)
3647
(34%)
5626
(52%)
8509
(79%)
Alpha Carotene (μg)
(%DV)
45
(0%)
0
(0%)
7
(0%)
Beta Cryptoxanthin (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)11000121980
Vitamin E (mg)
(%DV)
1.9
(13%)
2
(14%)
0.3
(2%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
830
(692%)
482.9
(402%)
1.8
(2%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~0
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)100100100
Water (g)92.791.477.3
Ash (g)221
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)100100100
Sucrose (g)~0.12.5
Glucose (g)~0.11
Fructose (g)~0.20.7
Lactose (g)~00
Maltose (g)~00
Galactose (g)~0.10
Starch (g)~~12.7
Fats
Food ##1#2#3
Weight (g)100100100
Omega 3s (mg)
(%DV)
7
(0%)
138
(9%)
1
(0%)
Omega 6s (mg)632613
Omega 3 to Omega 6 Ratio0.115.310.08
Omega 6 to Omega 3 Ratio90.1913
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)0100
15:0 (mg)~~0
16:0 (mg)304918
17:0 (mg)~~0
18:0 (mg)041
20:0 (mg)~~0
22:0 (mg)~~0
24:0 (mg)~~0
Monosaturated Fats (mg)40101
14:1 (mg)~~0
15:1 (mg)~~0
16:1 undifferentiated (mg)050
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~0
18:1 undifferentiated (mg)4051
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)000
22:1 undifferentiated (mg)000
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)7016514
18:2 undifferentiated (mg)632613
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)71381
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~0
20:3 undifferentiated (mg)~~0
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)000
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~912
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)100100100
Betaine (mg)0103~
Tryptophan (mg)
(%DV)
17
(6%)
39
(14%)
31
(11%)
Threonine (mg)
(%DV)
83
(8%)
122
(12%)
83
(8%)
Isoleucine (mg)
(%DV)
147
(11%)
147
(11%)
55
(4%)
Leucine (mg)
(%DV)
130
(5%)
223
(8%)
92
(3%)
Lysine (mg)
(%DV)
99
(5%)
174
(8%)
66
(3%)
Methionine (mg)
(%DV)
19
(3%)
53
(7%)
29
(4%)
Cystine (mg)
(%DV)
~
(~%)
35
(12%)
22
(8%)
Phenylalanine (mg)
(%DV)
110
(13%)
129
(15%)
89
(10%)
Tyrosine (mg)
(%DV)
~
(~%)
108
(12%)
34
(4%)
Valine (mg)
(%DV)
110
(6%)
161
(9%)
86
(5%)
Arginine (mg)11716255
Histidine (mg)
(%DV)
36
(5%)
64
(9%)
31
(4%)
Alanine (mg)~14277
Aspartic acid (mg)~240382
Glutamic acid (mg)~343155
Glycine (mg)~13463
Proline (mg)~11252
Serine (mg)~10488
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.