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Basil vs Chard - In-Depth Nutrition Comparison

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Differences between Basil and Chard

  • Basil has more Manganese, Copper, Iron, Folate, and Calcium, while Chard has more Vitamin K, Vitamin C, and Vitamin E .
  • Chard's daily need coverage for Vitamin K is 346% higher.
  • Chard contains 5 times less Folate than Basil. Basil contains 68µg of Folate, while Chard 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

Basil vs Chard 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Basil
6
:
2
Chard
Contains more Calcium +247.1%
Contains more Iron +76.1%
Contains more Phosphorus +21.7%
Contains less Sodium -98.1%
Contains more Zinc +125%
Contains more Copper +115.1%
Contains more Magnesium +26.6%
Contains more Potassium +28.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 119% 46% 24% 27% 1% 23% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Contains more Calcium +247.1%
Contains more Iron +76.1%
Contains more Phosphorus +21.7%
Contains less Sodium -98.1%
Contains more Zinc +125%
Contains more Copper +115.1%
Contains more Magnesium +26.6%
Contains more Potassium +28.5%

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
4
:
6
Chard
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +56.6%
Contains more Folate +385.7%
Contains more Vitamin A +15.9%
Contains more Vitamin E +136.3%
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +18.4%
Contains more Vitamin K +100.1%
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 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +56.6%
Contains more Folate +385.7%
Contains more Vitamin A +15.9%
Contains more Vitamin E +136.3%
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +18.4%
Contains more Vitamin K +100.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 2.14g Chard
Protein 3.15g 1.8g Basil
Fats 0.64g 0.2g Basil
Carbs 2.65g 3.74g Chard
Calories 23kcal 19kcal Basil
Starch g g
Fructose 0.02g g Basil
Sugar 0.3g 1.1g Basil
Fiber 1.6g 1.6g
Calcium 177mg 51mg Basil
Iron 3.17mg 1.8mg Basil
Magnesium 64mg 81mg Chard
Phosphorus 56mg 46mg Basil
Potassium 295mg 379mg Chard
Sodium 4mg 213mg Basil
Zinc 0.81mg 0.36mg Basil
Copper 0.385mg 0.179mg Basil
Vitamin A 5275IU 6116IU Chard
Vitamin E 0.8mg 1.89mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18mg 30mg Chard
Vitamin B1 0.034mg 0.04mg Chard
Vitamin B2 0.076mg 0.09mg Chard
Vitamin B3 0.902mg 0.4mg Basil
Vitamin B5 0.209mg 0.172mg Basil
Vitamin B6 0.155mg 0.099mg Basil
Folate 68µg 14µg Basil
Vitamin B12 0µg 0µg
Vitamin K 414.8µg 830µg Chard
Tryptophan 0.039mg 0.017mg Basil
Threonine 0.104mg 0.083mg Basil
Isoleucine 0.104mg 0.147mg Chard
Leucine 0.191mg 0.13mg Basil
Lysine 0.11mg 0.099mg Basil
Methionine 0.036mg 0.019mg Basil
Phenylalanine 0.13mg 0.11mg Basil
Valine 0.127mg 0.11mg Basil
Histidine 0.051mg 0.036mg Basil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.041g 0.03g Chard
Monounsaturated Fat 0.088g 0.04g Basil
Polyunsaturated fat 0.389g 0.07g 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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Basil
222
Chard
Mineral Summary Score
52
Basil
36
Chard

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 food.
Protein
19%
Basil
11%
Chard
Carbohydrates
3%
Basil
4%
Chard
Fats
3%
Basil
1%
Chard

Comparison summary

Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.011g)
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 - $2.4)
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 - 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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169991/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.