Basil vs. Chard raw — In-Depth Nutrition Comparison
Compare
Differences between basil and chard raw
- Basil has more manganese, copper, iron, folate, and calcium, while chard raw has more vitamin K, vitamin A, 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
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 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
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 | +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% |
| Contains more CholineCholine | +57.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Calcium | 177mg | 51mg | 13% |
| Vitamin C | 18mg | 30mg | 13% |
| Sodium | 4mg | 213mg | 9% |
| Vitamin E | 0.8mg | 1.89mg | 7% |
| Vitamin A | 264µg | 306µg | 5% |
| Magnesium | 64mg | 81mg | 4% |
| Vitamin B6 | 0.155mg | 0.099mg | 4% |
| Zinc | 0.81mg | 0.36mg | 4% |
| Vitamin B3 | 0.902mg | 0.4mg | 3% |
| Protein | 3.15g | 1.8g | 3% |
| Polyunsaturated fat | 0.389g | 0.07g | 2% |
| Potassium | 295mg | 379mg | 2% |
| Vitamin B2 | 0.076mg | 0.09mg | 1% |
| Vitamin B1 | 0.034mg | 0.04mg | 1% |
| Selenium | 0.3µg | 0.9µg | 1% |
| Phosphorus | 56mg | 46mg | 1% |
| Choline | 11.4mg | 18mg | 1% |
| Fats | 0.64g | 0.2g | 1% |
| Vitamin B5 | 0.209mg | 0.172mg | 1% |
| Calories | 23kcal | 19kcal | 0% |
| Carbs | 2.65g | 3.74g | 0% |
| Net carbs | 1.05g | 2.14g | N/A |
| 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
| Contains more ProteinProtein | +75% |
| Contains more FatsFats | +220% |
| Contains more CarbsCarbs | +41.1% |
~equal in
Water
~92.66g
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +120% |
| Contains more Poly. FatPolyunsaturated fat | +455.7% |
| Contains less Sat. FatSaturated fat | -26.8% |