Basil vs. Mustard Greens — In-Depth Nutrition Comparison
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A recap on differences between basil and mustard Greens
- Basil has more iron, copper, folate, magnesium, calcium, and zinc; however, mustard Greens is higher in vitamin K, vitamin A, vitamin C, and vitamin E.
- Mustard Greens covers your daily vitamin K needs 148% more than basil.
- Mustard Greens contains 8 times less folate than basil. Basil contains 68µg of folate, while mustard Greens contains 9µg.
- The glycemic index of basil is higher.
Food varieties used in this article are Basil, fresh and Mustard greens, 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 MagnesiumMagnesium | +392.3% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +82.1% |
| Contains more IronIron | +264.4% |
| Contains more CopperCopper | +163.7% |
| Contains more ZincZinc | +268.2% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains less SodiumSodium | -55.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +100% |
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 B2Vitamin B2 | +20.6% |
| Contains more Vitamin B3Vitamin B3 | +108.3% |
| Contains more Vitamin B5Vitamin B5 | +74.2% |
| Contains more Vitamin B6Vitamin B6 | +58.2% |
| Contains more FolateFolate | +655.6% |
| Contains more CholineCholine | +2750% |
| Contains more Vitamin CVitamin C | +40.6% |
| Contains more Vitamin AVitamin A | +134.1% |
| Contains more Vitamin EVitamin E | +122.5% |
| Contains more Vitamin B1Vitamin B1 | +20.6% |
| Contains more Vitamin KVitamin K | +42.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.15 g
Fats:
0.64 g
Carbs:
2.65 g
Water:
92.06 g
Other:
1.5 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more ProteinProtein | +23% |
| Contains more FatsFats | +36.2% |
| Contains more OtherOther | +120.6% |
| Contains more CarbsCarbs | +70.2% |
~equal in
Water
~91.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.389 g
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains more Poly. FatPolyunsaturated fat | +745.7% |
| Contains less Sat. FatSaturated fat | -70.7% |
| Contains more Mono. FatMonounsaturated fat | +25% |
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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 414.8µg | 592.7µg | 148% |
| Manganese | 1.148mg | 50% | |
| Vitamin A | 264µg | 618µg | 39% |
| Iron | 3.17mg | 0.87mg | 29% |
| Copper | 0.385mg | 0.146mg | 27% |
| Folate | 68µg | 9µg | 15% |
| Magnesium | 64mg | 13mg | 12% |
| Vitamin C | 18mg | 25.3mg | 8% |
| Vitamin E | 0.8mg | 1.78mg | 7% |
| Calcium | 177mg | 118mg | 6% |
| Zinc | 0.81mg | 0.22mg | 5% |
| Potassium | 295mg | 162mg | 4% |
| Vitamin B6 | 0.155mg | 0.098mg | 4% |
| Vitamin B3 | 0.902mg | 0.433mg | 3% |
| Vitamin B5 | 0.209mg | 0.12mg | 2% |
| Phosphorus | 56mg | 42mg | 2% |
| Fiber | 1.6g | 2g | 2% |
| Choline | 11.4mg | 0.4mg | 2% |
| Polyunsaturated fat | 0.389g | 0.046g | 2% |
| Carbs | 2.65g | 4.51g | 1% |
| Selenium | 0.3µg | 0.6µg | 1% |
| Protein | 3.15g | 2.56g | 1% |
| Vitamin B2 | 0.076mg | 0.063mg | 1% |
| Vitamin B1 | 0.034mg | 0.041mg | 1% |
| Calories | 23kcal | 26kcal | 0% |
| Fats | 0.64g | 0.47g | 0% |
| Net carbs | 1.05g | 2.51g | N/A |
| Sugar | 0.3g | 1.41g | N/A |
| Sodium | 4mg | 9mg | 0% |
| Saturated fat | 0.041g | 0.012g | 0% |
| Monounsaturated fat | 0.088g | 0.11g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.104mg | 0% | |
| Isoleucine | 0.104mg | 0% | |
| Leucine | 0.191mg | 0% | |
| Lysine | 0.11mg | 0% | |
| Methionine | 0.036mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.127mg | 0% | |
| Histidine | 0.051mg | 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%
144%
Minerals Daily Need Coverage Score
57%
17%
Comparison summary
Which food is lower in Saturated fat?
Mustard Greens is lower in Saturated fat (difference - 0.029g)
Which food is lower in glycemic index?
Mustard Greens is lower in glycemic index (difference - 38)
Which food is cheaper?
Mustard Greens is cheaper (difference - $1.4)
Which food is lower in Sugar?
Basil is lower in Sugar (difference - 1.11g)
Which food contains less Sodium?
Basil contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Basil is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.