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Mustard Greens vs Basil - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 38)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.031g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 16mg)
Which food contains less Sugars?
Basil
Basil contains less Sugars (difference - 1.02g)
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.
Mustard Greens Basil
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
Mustard Greens Basil
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
134
Mustard Greens
170
Basil
Mineral Summary Score
21
Mustard Greens
34
Basil

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
:
6
Basil
Contains more Potassium +30.2%
Contains more Iron +93.3%
Contains more Calcium +53.9%
Contains more Magnesium +100%
Contains more Copper +133.3%
Contains more Zinc +224%
Contains less Sodium -80%
Equal in Phosphorus - 56
Contains more Potassium +30.2%
Contains more Iron +93.3%
Contains more Calcium +53.9%
Contains more Magnesium +100%
Contains more Copper +133.3%
Contains more Zinc +224%
Contains less Sodium -80%
Equal in Phosphorus - 56

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
:
3
Basil
Contains more Vitamin C +288.9%
Contains more Vitamin E +151.3%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B6 +16.1%
Contains more Vitamin A +74.4%
Contains more Vitamin B3 +12.8%
Contains more Vitamin K +61.1%
Equal in Vitamin B5 - 0.209
Contains more Vitamin C +288.9%
Contains more Vitamin E +151.3%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B6 +16.1%
Contains more Vitamin A +74.4%
Contains more Vitamin B3 +12.8%
Contains more Vitamin K +61.1%
Equal in Vitamin B5 - 0.209

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
17%
Mustard Greens
19%
Basil
Carbohydrates
5%
Mustard Greens
3%
Basil
Fats
2%
Mustard Greens
3%
Basil

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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 Mustard Greens Basil Opinion
Calories 27 23 Mustard Greens
Protein 2.86 3.15 Basil
Fats 0.42 0.64 Basil
Vitamin C 70 18 Mustard Greens
Carbs 4.67 2.65 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 3.17 Basil
Calcium 115 177 Basil
Potassium 384 295 Mustard Greens
Magnesium 32 64 Basil
Sugars 1.32 0.3 Mustard Greens
Fiber 3.2 1.6 Mustard Greens
Copper 0.165 0.385 Basil
Zinc 0.25 0.81 Basil
Starch
Phosphorus 58 56 Mustard Greens
Sodium 20 4 Basil
Vitamin A 3024 5275 Basil
Vitamin E 2.01 0.8 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.034 Mustard Greens
Vitamin B2 0.11 0.076 Mustard Greens
Vitamin B3 0.8 0.902 Basil
Vitamin B5 0.21 0.209 Mustard Greens
Vitamin B6 0.18 0.155 Mustard Greens
Vitamin B12 0 0
Vitamin K 257.5 414.8 Basil
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.01 0.041 Mustard Greens
Monounsaturated Fat 0.092 0.088 Mustard Greens
Polyunsaturated fat 0.038 0.389 Basil
Tryptophan 0.039 Basil
Threonine 0.104 Basil
Isoleucine 0.104 Basil
Leucine 0.191 Basil
Lysine 0.11 Basil
Methionine 0.036 Basil
Phenylalanine 0.13 Basil
Valine 0.127 Basil
Histidine 0.051 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.