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Basil vs Mustard Greens - In-Depth Nutrition Comparison

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The main differences between Basil and Mustard Greens

  • Basil has more Vitamin K, Copper, Iron, Folate, Vitamin A, Magnesium, and Calcium, however Mustard Greens has more Vitamin C, Vitamin E , and Fiber.
  • Daily need coverage for Vitamin K from Basil is 131% higher.
  • Mustard Greens have 6 times less Folate than Basil. Basil has 68µg of Folate, while Mustard Greens have 12µg.

Food types used in this article are Basil, fresh and Mustard greens, raw.

Infographic

Basil vs Mustard Greens 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
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%
Contains more Potassium +30.2%
Equal in Phosphorus - 58
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
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%
Contains more Potassium +30.2%
Equal in Phosphorus - 58

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
:
Contains more Vitamin A +74.4%
Contains more Vitamin B3 +12.8%
Contains more Vitamin K +61.1%
Contains more Folate +466.7%
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%
Equal in Vitamin B5 - 0.21
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 317% 16% 0% 9% 18% 17% 13% 36% 0% 1037% 51%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Contains more Vitamin A +74.4%
Contains more Vitamin B3 +12.8%
Contains more Vitamin K +61.1%
Contains more Folate +466.7%
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%
Equal in Vitamin B5 - 0.21

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
102
Mustard Greens
Mineral Summary Score
52
Basil
30
Mustard Greens

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

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 Mustard Greens
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Mustard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 38)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $1.4)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 16mg)
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.

All nutrients comparison - raw data values

Nutrient Basil Mustard Greens Opinion
Calories 23 27 Mustard Greens
Protein 3.15 2.86 Basil
Fats 0.64 0.42 Basil
Vitamin C 18 70 Mustard Greens
Carbs 2.65 4.67 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 3.17 1.64 Basil
Calcium 177 115 Basil
Potassium 295 384 Mustard Greens
Magnesium 64 32 Basil
Sugar 0.3 1.32 Basil
Fiber 1.6 3.2 Mustard Greens
Copper 0.385 0.165 Basil
Zinc 0.81 0.25 Basil
Starch
Phosphorus 56 58 Mustard Greens
Sodium 4 20 Basil
Vitamin A 5275 3024 Basil
Vitamin E 0.8 2.01 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.034 0.08 Mustard Greens
Vitamin B2 0.076 0.11 Mustard Greens
Vitamin B3 0.902 0.8 Basil
Vitamin B5 0.209 0.21 Mustard Greens
Vitamin B6 0.155 0.18 Mustard Greens
Vitamin B12 0 0
Vitamin K 414.8 257.5 Basil
Folate 68 12 Basil
Trans Fat 0 0
Saturated Fat 0.041 0.01 Mustard Greens
Monounsaturated Fat 0.088 0.092 Mustard Greens
Polyunsaturated fat 0.389 0.038 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
Fructose 0.02 Basil

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.