Herbs for Cardiometabolic Health


Combining Two Super Crops: Buckwheat and Swiss Chard

June 24, 2019 • 1 min read

The combination of two super crops, buckwheat and Swiss chard, yields a colorful variety of amino acids, macronutrients, and phytonutrients, with great health benefits.

What is the nutritional outcome when you combine Swiss chard and buckwheat? A colorful variety of amino acids, macronutrients, micronutrients, and phytonutrients.

Pie chart illustrating the amino acid breakdown in the combination of Swiss chard and buckwheat.

Figure 1. Pie chart illustrating the amino acid breakdown in the combination of Swiss chard and buckwheat.

Buckwheat* is rich with iron (33 percent), magnesium (19 percent), manganese (13 percent), vitamin K (11 percent), potassium (7 percent), and a handful of other nutrients. Swiss chard* is also a great source of iron, magnesium, vitamin K, and potassium, and is also dense with selenium (18 percent).

Buckwheat and Swiss chard also share a few phytonutrients, including carotenoids (beta-carotene, lutein, zeaxanthin), chlorophyll, and flavonols (quercetin). Buckwheat also contains anthocyanidins, while Swiss chard is a great source of lignans and betalins.

Buckwheat and Swiss chard are also sources of protein, with their total protein value coming in at 12.25 grams and 25.81 grams per 100 grams of dry extracted material, respectively.

Eating a diet packed with whole foods like buckwheat and Swiss chard provides a natural delivery system for nutrients in food to be absorbed in the body. Nutrients from whole foods are delivered in a natural matrix of protein, fat, and fiber – improving bioavailability and maximizing the “bang for your buck” with each meal.

Learn more about the whole food advantage in this animation.

Check out the “Color of Food” series, including a breakdown of nutrient and phytonutrient profiles for buckwheat and Swiss chard, here. This new set of resources is designed to improve understanding of the significance of phytonutrient and nutrient gaps, the GAE connection, the whole food advantage, and the role of specialty crops and the Farm Bill to provide the tools needed to make conscious decisions about our health and the health of the people around us.

Learn more. 

*Per 5 grams of dry material

Did you like this article?


Scientifically driven. Education focused. Healing Inspired.

Subscribe to Insights

Receive clinically driven nutrition insights you can trust.

Newsletter Signup

Animated Newsletter WM

Join Our Community to Read Further

This is a premium article created for our Healthcare Practitioner readers. Create a free account to continue reading and gain full access.



WholisticMatters offers health care practitioners and nutrition enthusiasts alike the opportunity to create a free profile for access to site features like bookmarking. Enjoying an article you are reading or a video you are watching? Save it to come back to later! Sign up in seconds for continuous access to all that WholisticMatters has to offer.

WholisticMatters also offers health care practitioners who create a free user profile access to exclusive content and tools to utilize in clinical practice. Articles, tools, and downloads created specifically for practitioners to use in their office for better patient education in clinical nutrition and health. Sign up today with your email and credentials so we can confirm you as a health care practitioner, and you are free to peruse the resources unique to you and your colleagues in health.


Create Your Account:

show-pass Please use 8 or more characters with a mix of letters, numbers & symbols

Create a free account to use our great bookmarking tool

Once your account is created, you'll be able to save and organize what matters to you!

Already have an Account? Login Here

Click 'Sign Up' above to accept Wholistic Matters's Terms of Service & Privacy Policy.

Are you a Healthcare Professional? Sign Up For Free Access!

We'll verify your credentials and get you access to our great interactive tools.

Already have an Account? Login Here

Click 'Sign Up' above to accept Wholistic Matters's Terms of Service & Privacy Policy.

For more information on how to support a healthy lifestyle, contact a nutrition support specialist.

Are you a healthcare practitioner?(Required)

No Thanks