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Basil vs. Mustard Greens — In-Depth Nutrition Comparison

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A recap on differences between Basil and Mustard Greens

  • Basil has more Iron, Copper, Folate, Magnesium, Calcium, and Zinc, however, Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, and Vitamin E .
  • Mustard Greens covers your daily Vitamin K needs 148% more than Basil.
  • Mustard Greens contains 8 times less Folate than Basil. Basil contains 68µg of Folate, while Mustard Greens contains 9µg.

Food varieties used in this article are Basil, fresh and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Basil vs Mustard Greens 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.
Contains more Calcium +50%
Contains more Iron +264.4%
Contains more Magnesium +392.3%
Contains more Phosphorus +33.3%
Contains more Potassium +82.1%
Contains less Sodium -55.6%
Contains more Zinc +268.2%
Contains more Copper +163.7%
Contains more Selenium +100%
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 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Calcium +50%
Contains more Iron +264.4%
Contains more Magnesium +392.3%
Contains more Phosphorus +33.3%
Contains more Potassium +82.1%
Contains less Sodium -55.6%
Contains more Zinc +268.2%
Contains more Copper +163.7%
Contains more Selenium +100%

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
:
Contains more Vitamin B2 +20.6%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +74.2%
Contains more Vitamin B6 +58.2%
Contains more Folate +655.6%
Contains more Vitamin A +134.5%
Contains more Vitamin E +122.5%
Contains more Vitamin C +40.6%
Contains more Vitamin B1 +20.6%
Contains more Vitamin K +42.9%
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 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +74.2%
Contains more Vitamin B6 +58.2%
Contains more Folate +655.6%
Contains more Vitamin A +134.5%
Contains more Vitamin E +122.5%
Contains more Vitamin C +40.6%
Contains more Vitamin B1 +20.6%
Contains more Vitamin K +42.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23%
Contains more Fats +36.2%
Contains more Other +120.6%
Contains more Carbs +70.2%
Equal in Water - 91.78
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Protein +23%
Contains more Fats +36.2%
Contains more Other +120.6%
Contains more Carbs +70.2%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +745.7%
Contains less Saturated Fat -70.7%
Contains more Monounsaturated Fat +25%
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +745.7%
Contains less Saturated Fat -70.7%
Contains more Monounsaturated Fat +25%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Mustard Greens Opinion
Net carbs 1.05g 2.51g Mustard Greens
Protein 3.15g 2.56g Basil
Fats 0.64g 0.47g Basil
Carbs 2.65g 4.51g Mustard Greens
Calories 23kcal 26kcal Mustard Greens
Fructose 0.02g Basil
Sugar 0.3g 1.41g Basil
Fiber 1.6g 2g Mustard Greens
Calcium 177mg 118mg Basil
Iron 3.17mg 0.87mg Basil
Magnesium 64mg 13mg Basil
Phosphorus 56mg 42mg Basil
Potassium 295mg 162mg Basil
Sodium 4mg 9mg Basil
Zinc 0.81mg 0.22mg Basil
Copper 0.385mg 0.146mg Basil
Manganese 1.148mg Basil
Selenium 0.3µg 0.6µg Mustard Greens
Vitamin A 5275IU 12370IU Mustard Greens
Vitamin A RAE 264µg 618µg Mustard Greens
Vitamin E 0.8mg 1.78mg Mustard Greens
Vitamin C 18mg 25.3mg Mustard Greens
Vitamin B1 0.034mg 0.041mg Mustard Greens
Vitamin B2 0.076mg 0.063mg Basil
Vitamin B3 0.902mg 0.433mg Basil
Vitamin B5 0.209mg 0.12mg Basil
Vitamin B6 0.155mg 0.098mg Basil
Folate 68µg 9µg Basil
Vitamin K 414.8µg 592.7µg Mustard Greens
Tryptophan 0.039mg Basil
Threonine 0.104mg Basil
Isoleucine 0.104mg Basil
Leucine 0.191mg Basil
Lysine 0.11mg Basil
Methionine 0.036mg Basil
Phenylalanine 0.13mg Basil
Valine 0.127mg Basil
Histidine 0.051mg Basil
Saturated Fat 0.041g 0.012g Mustard Greens
Monounsaturated Fat 0.088g 0.11g Mustard Greens
Polyunsaturated fat 0.389g 0.046g Basil

Which food is preferable for your diet?

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

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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%
Basil
201%
Mustard Greens
Minerals Daily Need Coverage Score
57%
Basil
17%
Mustard Greens

Comparison summary

Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 38)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $1.4)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 1.11g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.