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  6. Basil vs. Chard raw

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.
  • Chard raw has a lower glycemic index. The glycemic index of chard raw is 32, while the glycemic index of basil is 70.

The food types used in this comparison are Basil, fresh and Chard, swiss, raw.

Infographic

Basil vs Chard raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Basil
Basil
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +247.1%
Contains more IronIron +76.1%
Contains more CopperCopper +115.1%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +21.7%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +213.7%
Contains more MagnesiumMagnesium +26.6%
Contains more PotassiumPotassium +28.5%
Contains more SeleniumSelenium +200%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Basil
Basil
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 60% 0% 88% 16% 8.5% 18% 17% 13% 36% 0% 1037% 51%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Contains more Vitamin B3Vitamin B3 +125.5%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +56.6%
Contains more FolateFolate +385.7%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +15.9%
Contains more Vitamin EVitamin E +136.3%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin KVitamin K +100.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Chard raw DV% diff.
Vitamin K 414.8µg 830µg 346%
Manganese 1.148mg 0.366mg 34%
Copper 0.385mg 0.179mg 23%
Iron 3.17mg 1.8mg 17%
Folate 68µg 14µg 14%
Vitamin C 18mg 30mg 13%
Calcium 177mg 51mg 13%
Sodium 4mg 213mg 9%
Vitamin E 0.8mg 1.89mg 7%
Vitamin A 264µg 306µg 5%
Magnesium 64mg 81mg 4%
Zinc 0.81mg 0.36mg 4%
Vitamin B6 0.155mg 0.099mg 4%
Protein 3.15g 1.8g 3%
Vitamin B3 0.902mg 0.4mg 3%
Potassium 295mg 379mg 2%
Polyunsaturated fat 0.389g 0.07g 2%
Fats 0.64g 0.2g 1%
Phosphorus 56mg 46mg 1%
Selenium 0.3µg 0.9µg 1%
Vitamin B1 0.034mg 0.04mg 1%
Vitamin B2 0.076mg 0.09mg 1%
Vitamin B5 0.209mg 0.172mg 1%
Choline 11.4mg 18mg 1%
Calories 23kcal 19kcal 0%
Protein per 100 calories 14g 9.5g N/A
Calories per 10 g protein 73kcal 106kcal N/A
Weight per 100 calories 435g 526g N/A
Net carbs 1.05g 2.14g N/A
Carbs 2.65g 3.74g 0%
Sugar 0.3g 1.1g N/A
Fiber 1.6g 1.6g 0%
Saturated fat 0.041g 0.03g 0%
Monounsaturated fat 0.088g 0.04g 0%
Tryptophan 0.039mg 0.017mg 0%
Threonine 0.104mg 0.083mg 0%
Isoleucine 0.104mg 0.147mg 0%
Leucine 0.191mg 0.13mg 0%
Lysine 0.11mg 0.099mg 0%
Methionine 0.036mg 0.019mg 0%
Phenylalanine 0.13mg 0.11mg 0%
Valine 0.127mg 0.11mg 0%
Histidine 0.051mg 0.036mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +75%
Contains more FatsFats +220%
Contains more CarbsCarbs +41.1%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
Basil
2
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +455.7%
Contains less Sat. FatSaturated fat -26.8%

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. Chard raw - 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.