Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Basil vs. Chard — In-Depth Nutrition Comparison

Compare

Important differences between Basil and Chard

  • Basil has more Vitamin K, Manganese, Copper, Folate, Calcium, Iron, and Vitamin B6, however, Chard has more Potassium, and Vitamin E .
  • Basil's daily need coverage for Vitamin K is 73% more.
  • Basil has 8 times more Folate than Chard. Basil has 68µg of Folate, while Chard has 9µg.
  • Basil is lower in Sodium.

The food varieties used in the comparison are Basil, fresh and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Basil vs Chard infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Basil
7
:
3
Chard
Contains more Calcium +205.2%
Contains more Iron +40.3%
Contains more Phosphorus +69.7%
Contains less Sodium -97.8%
Contains more Zinc +145.5%
Contains more Copper +136.2%
Contains more Manganese +243.7%
Contains more Magnesium +34.4%
Contains more Potassium +86.1%
Contains more Selenium +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +205.2%
Contains more Iron +40.3%
Contains more Phosphorus +69.7%
Contains less Sodium -97.8%
Contains more Zinc +145.5%
Contains more Copper +136.2%
Contains more Manganese +243.7%
Contains more Magnesium +34.4%
Contains more Potassium +86.1%
Contains more Selenium +200%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Basil
5
:
3
Chard
Contains more Vitamin B3 +150.6%
Contains more Vitamin B5 +28.2%
Contains more Vitamin B6 +82.4%
Contains more Folate +655.6%
Contains more Vitamin K +26.7%
Contains more Vitamin A +16.1%
Contains more Vitamin E +136.3%
Contains more Vitamin B2 +13.2%
Equal in Vitamin C - 18
Equal in Vitamin B1 - 0.034
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin B3 +150.6%
Contains more Vitamin B5 +28.2%
Contains more Vitamin B6 +82.4%
Contains more Folate +655.6%
Contains more Vitamin K +26.7%
Contains more Vitamin A +16.1%
Contains more Vitamin E +136.3%
Contains more Vitamin B2 +13.2%
Equal in Vitamin C - 18
Equal in Vitamin B1 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
3
:
2
Chard
Contains more Protein +67.6%
Contains more Fats +700%
Contains more Other +19%
Contains more Carbs +55.8%
Equal in Water - 92.65
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +67.6%
Contains more Fats +700%
Contains more Other +19%
Contains more Carbs +55.8%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
2
:
1
Chard
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +1289.3%
Contains less Saturated Fat -70.7%
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +1289.3%
Contains less Saturated Fat -70.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Chard
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Basil Chard Opinion
Net carbs 1.05g 2.03g Chard
Protein 3.15g 1.88g Basil
Fats 0.64g 0.08g Basil
Carbs 2.65g 4.13g Chard
Calories 23kcal 20kcal Basil
Fructose 0.02g Basil
Sugar 0.3g 1.1g Basil
Fiber 1.6g 2.1g Chard
Calcium 177mg 58mg Basil
Iron 3.17mg 2.26mg Basil
Magnesium 64mg 86mg Chard
Phosphorus 56mg 33mg Basil
Potassium 295mg 549mg Chard
Sodium 4mg 179mg Basil
Zinc 0.81mg 0.33mg Basil
Copper 0.385mg 0.163mg Basil
Manganese 1.148mg 0.334mg Basil
Selenium 0.3µg 0.9µg Chard
Vitamin A 5275IU 6124IU Chard
Vitamin A RAE 264µg 306µg Chard
Vitamin E 0.8mg 1.89mg Chard
Vitamin C 18mg 18mg
Vitamin B1 0.034mg 0.034mg
Vitamin B2 0.076mg 0.086mg Chard
Vitamin B3 0.902mg 0.36mg Basil
Vitamin B5 0.209mg 0.163mg Basil
Vitamin B6 0.155mg 0.085mg Basil
Folate 68µg 9µg Basil
Vitamin K 414.8µg 327.3µg Basil
Tryptophan 0.039mg 0.018mg Basil
Threonine 0.104mg 0.086mg Basil
Isoleucine 0.104mg 0.154mg Chard
Leucine 0.191mg 0.135mg Basil
Lysine 0.11mg 0.103mg Basil
Methionine 0.036mg 0.02mg Basil
Phenylalanine 0.13mg 0.114mg Basil
Valine 0.127mg 0.114mg Basil
Histidine 0.051mg 0.038mg Basil
Saturated Fat 0.041g 0.012g Chard
Monounsaturated Fat 0.088g 0.016g Basil
Polyunsaturated fat 0.389g 0.028g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
131%
Basil
113%
Chard
Minerals Daily Need Coverage Score
57%
Basil
36%
Chard

Comparison summary

Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 38)
Which food is cheaper?
Chard
Chard is cheaper (difference - $2.8)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 175mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.