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Basil vs Chard - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Chard
Chard is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 38)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.011g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 209mg)
Which food contains less Sugars?
Basil
Basil contains less Sugars (difference - 0.8g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Basil Chard
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Basil Chard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
170
Basil
309
Chard
Mineral Summary Score
34
Basil
27
Chard

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Basil
6
:
2
Chard
Contains more Iron +76.1%
Contains more Calcium +247.1%
Contains more Copper +115.1%
Contains more Zinc +125%
Contains more Phosphorus +21.7%
Contains less Sodium -98.1%
Contains more Potassium +28.5%
Contains more Magnesium +26.6%
Contains more Iron +76.1%
Contains more Calcium +247.1%
Contains more Copper +115.1%
Contains more Zinc +125%
Contains more Phosphorus +21.7%
Contains less Sodium -98.1%
Contains more Potassium +28.5%
Contains more Magnesium +26.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Basil
3
:
6
Chard
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +56.6%
Contains more Vitamin C +66.7%
Contains more Vitamin A +15.9%
Contains more Vitamin E +136.3%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +18.4%
Contains more Vitamin K +100.1%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +56.6%
Contains more Vitamin C +66.7%
Contains more Vitamin A +15.9%
Contains more Vitamin E +136.3%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +18.4%
Contains more Vitamin K +100.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
19%
Basil
11%
Chard
Carbohydrates
3%
Basil
4%
Chard
Fats
3%
Basil
1%
Chard

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Basil Chard Opinion
Calories 23 19 Basil
Protein 3.15 1.8 Basil
Fats 0.64 0.2 Basil
Vitamin C 18 30 Chard
Carbs 2.65 3.74 Chard
Cholesterol 0 0
Vitamin D 0 0
Iron 3.17 1.8 Basil
Calcium 177 51 Basil
Potassium 295 379 Chard
Magnesium 64 81 Chard
Sugars 0.3 1.1 Chard
Fiber 1.6 1.6
Copper 0.385 0.179 Basil
Zinc 0.81 0.36 Basil
Starch
Phosphorus 56 46 Basil
Sodium 4 213 Basil
Vitamin A 5275 6116 Chard
Vitamin E 0.8 1.89 Chard
Vitamin D 0 0
Vitamin B1 0.034 0.04 Chard
Vitamin B2 0.076 0.09 Chard
Vitamin B3 0.902 0.4 Basil
Vitamin B5 0.209 0.172 Basil
Vitamin B6 0.155 0.099 Basil
Vitamin B12 0 0
Vitamin K 414.8 830 Chard
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.041 0.03 Chard
Monounsaturated Fat 0.088 0.04 Basil
Polyunsaturated fat 0.389 0.07 Basil
Tryptophan 0.039 0.017 Basil
Threonine 0.104 0.083 Basil
Isoleucine 0.104 0.147 Chard
Leucine 0.191 0.13 Basil
Lysine 0.11 0.099 Basil
Methionine 0.036 0.019 Basil
Phenylalanine 0.13 0.11 Basil
Valine 0.127 0.11 Basil
Histidine 0.051 0.036 Basil
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.