Basil vs. Chard raw — In-Depth Nutrition Comparison
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Differences between Basil and Chard raw
- Basil has more Manganese, Copper, Iron, Folate, and Calcium, while Chard raw has more Vitamin K, Vitamin C, and Vitamin E .
- Chard raw's daily need coverage for Vitamin K is 346% higher.
- Chard raw contains 5 times less Folate than Basil. Basil contains 68µg of Folate, while Chard raw contains 14µg.
- The amount of Sodium in Basil is lower.
The food types used in this comparison are Basil, fresh and Chard, swiss, raw.
Infographic
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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.
Contains
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Calcium
+247.1%
Contains
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Iron
+76.1%
Contains
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Phosphorus
+21.7%
Contains
less
Sodium
-98.1%
Contains
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Zinc
+125%
Contains
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Copper
+115.1%
Contains
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Manganese
+213.7%
Contains
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Magnesium
+26.6%
Contains
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Potassium
+28.5%
Contains
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Selenium
+200%
Contains
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Calcium
+247.1%
Contains
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Iron
+76.1%
Contains
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Phosphorus
+21.7%
Contains
less
Sodium
-98.1%
Contains
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Zinc
+125%
Contains
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Copper
+115.1%
Contains
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Manganese
+213.7%
Contains
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Magnesium
+26.6%
Contains
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Potassium
+28.5%
Contains
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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.
:
Contains
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Vitamin B3
+125.5%
Contains
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Vitamin B5
+21.5%
Contains
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Vitamin B6
+56.6%
Contains
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Folate
+385.7%
Contains
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Vitamin A
+15.9%
Contains
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Vitamin E
+136.3%
Contains
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Vitamin C
+66.7%
Contains
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Vitamin B1
+17.6%
Contains
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Vitamin B2
+18.4%
Contains
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Vitamin K
+100.1%
Contains
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Vitamin B3
+125.5%
Contains
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Vitamin B5
+21.5%
Contains
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Vitamin B6
+56.6%
Contains
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Folate
+385.7%
Contains
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Vitamin A
+15.9%
Contains
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Vitamin E
+136.3%
Contains
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Vitamin C
+66.7%
Contains
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Vitamin B1
+17.6%
Contains
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Vitamin B2
+18.4%
Contains
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Vitamin K
+100.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+75%
Contains
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Fats
+220%
Contains
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Carbs
+41.1%
Equal in Water - 92.66
Equal in Other - 1.6
Contains
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Protein
+75%
Contains
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Fats
+220%
Contains
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Carbs
+41.1%
Equal in Water - 92.66
Equal in Other - 1.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+120%
Contains
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Polyunsaturated fat
+455.7%
Contains
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Saturated Fat
-26.8%
Contains
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Monounsaturated Fat
+120%
Contains
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Polyunsaturated fat
+455.7%
Contains
less
Saturated Fat
-26.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.05g | 2.14g |
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| Protein | 3.15g | 1.8g |
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| Fats | 0.64g | 0.2g |
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| Carbs | 2.65g | 3.74g |
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| Calories | 23kcal | 19kcal |
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| Fructose | 0.02g |
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| Sugar | 0.3g | 1.1g |
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| Fiber | 1.6g | 1.6g | |
| Calcium | 177mg | 51mg |
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| Iron | 3.17mg | 1.8mg |
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| Magnesium | 64mg | 81mg |
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| Phosphorus | 56mg | 46mg |
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| Potassium | 295mg | 379mg |
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| Sodium | 4mg | 213mg |
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| Zinc | 0.81mg | 0.36mg |
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| Copper | 0.385mg | 0.179mg |
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| Manganese | 1.148mg | 0.366mg |
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| Selenium | 0.3µg | 0.9µg |
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| Vitamin A | 5275IU | 6116IU |
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| Vitamin A RAE | 264µg | 306µg |
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| Vitamin E | 0.8mg | 1.89mg |
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| Vitamin C | 18mg | 30mg |
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| Vitamin B1 | 0.034mg | 0.04mg |
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| Vitamin B2 | 0.076mg | 0.09mg |
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| Vitamin B3 | 0.902mg | 0.4mg |
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| Vitamin B5 | 0.209mg | 0.172mg |
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| Vitamin B6 | 0.155mg | 0.099mg |
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| Folate | 68µg | 14µg |
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| Vitamin K | 414.8µg | 830µg |
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| Tryptophan | 0.039mg | 0.017mg |
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| Threonine | 0.104mg | 0.083mg |
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| Isoleucine | 0.104mg | 0.147mg |
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| Leucine | 0.191mg | 0.13mg |
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| Lysine | 0.11mg | 0.099mg |
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| Methionine | 0.036mg | 0.019mg |
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| Phenylalanine | 0.13mg | 0.11mg |
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| Valine | 0.127mg | 0.11mg |
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| Histidine | 0.051mg | 0.036mg |
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| Saturated Fat | 0.041g | 0.03g |
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| Monounsaturated Fat | 0.088g | 0.04g |
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| Polyunsaturated fat | 0.389g | 0.07g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
222%
Minerals Daily Need Coverage Score
57%
34%
Comparison summary
Which food is lower in Saturated Fat?
Chard raw is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 38)
Which food is cheaper?
Chard raw is cheaper (difference - $2.4)
Which food is lower in Sugar?
Basil is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Basil contains less Sodium (difference - 209mg)
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.