Basil vs. Chard — In-Depth Nutrition Comparison
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Important differences between basil and chard
- Basil has more vitamin K, manganese, copper, folate, calcium, and iron; however, chard has more vitamin A, 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.
- Basil has a higher glycemic index than chard.
The food varieties used in the comparison are Basil, fresh and Chard, swiss, cooked, boiled, drained, without salt.
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 more CalciumCalcium | +205.2% |
| Contains more IronIron | +40.3% |
| Contains more CopperCopper | +136.2% |
| Contains more ZincZinc | +145.5% |
| Contains more PhosphorusPhosphorus | +69.7% |
| Contains less SodiumSodium | -97.8% |
| Contains more ManganeseManganese | +243.7% |
| Contains more MagnesiumMagnesium | +34.4% |
| Contains more PotassiumPotassium | +86.1% |
| Contains more SeleniumSelenium | +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 more Vitamin B3Vitamin B3 | +150.6% |
| Contains more Vitamin B5Vitamin B5 | +28.2% |
| Contains more Vitamin B6Vitamin B6 | +82.4% |
| Contains more Vitamin KVitamin K | +26.7% |
| Contains more FolateFolate | +655.6% |
| Contains more Vitamin AVitamin A | +15.9% |
| Contains more Vitamin EVitamin E | +136.3% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more CholineCholine | +151.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +67.6% |
| Contains more FatsFats | +700% |
| Contains more OtherOther | +19% |
| Contains more CarbsCarbs | +55.8% |
~equal in
Water
~92.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +450% |
| Contains more Poly. FatPolyunsaturated fat | +1289.3% |
| Contains less Sat. FatSaturated 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.
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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 | |
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DV% diff. |
| Vitamin K | 414.8µg | 327.3µg | 73% |
| Manganese | 1.148mg | 0.334mg | 35% |
| Copper | 0.385mg | 0.163mg | 25% |
| Folate | 68µg | 9µg | 15% |
| Calcium | 177mg | 58mg | 12% |
| Iron | 3.17mg | 2.26mg | 11% |
| Sodium | 4mg | 179mg | 8% |
| Potassium | 295mg | 549mg | 7% |
| Vitamin E | 0.8mg | 1.89mg | 7% |
| Vitamin A | 264µg | 306µg | 5% |
| Vitamin B6 | 0.155mg | 0.085mg | 5% |
| Magnesium | 64mg | 86mg | 5% |
| Zinc | 0.81mg | 0.33mg | 4% |
| Choline | 11.4mg | 28.7mg | 3% |
| Vitamin B3 | 0.902mg | 0.36mg | 3% |
| Protein | 3.15g | 1.88g | 3% |
| Phosphorus | 56mg | 33mg | 3% |
| Polyunsaturated fat | 0.389g | 0.028g | 2% |
| Fiber | 1.6g | 2.1g | 2% |
| Selenium | 0.3µg | 0.9µg | 1% |
| Vitamin B2 | 0.076mg | 0.086mg | 1% |
| Vitamin B5 | 0.209mg | 0.163mg | 1% |
| Fats | 0.64g | 0.08g | 1% |
| Calories | 23kcal | 20kcal | 0% |
| Vitamin C | 18mg | 18mg | 0% |
| Carbs | 2.65g | 4.13g | 0% |
| Net carbs | 1.05g | 2.03g | N/A |
| Sugar | 0.3g | 1.1g | N/A |
| Vitamin B1 | 0.034mg | 0.034mg | 0% |
| Saturated fat | 0.041g | 0.012g | 0% |
| Monounsaturated fat | 0.088g | 0.016g | 0% |
| Tryptophan | 0.039mg | 0.018mg | 0% |
| Threonine | 0.104mg | 0.086mg | 0% |
| Isoleucine | 0.104mg | 0.154mg | 0% |
| Leucine | 0.191mg | 0.135mg | 0% |
| Lysine | 0.11mg | 0.103mg | 0% |
| Methionine | 0.036mg | 0.02mg | 0% |
| Phenylalanine | 0.13mg | 0.114mg | 0% |
| Valine | 0.127mg | 0.114mg | 0% |
| Histidine | 0.051mg | 0.038mg | 0% |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
104%
85%
Minerals Daily Need Coverage Score
57%
36%
Comparison summary
Which food is lower in Saturated fat?
Chard is lower in Saturated fat (difference - 0.029g)
Which food is lower in glycemic index?
Chard is lower in glycemic index (difference - 38)
Which food is cheaper?
Chard is cheaper (difference - $2.8)
Which food is lower in Sugar?
Basil is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Basil contains less Sodium (difference - 175mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.