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% |
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% |
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% |
