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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 RAE, 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 Calcium +53.9%
Contains more Iron +93.3%
Contains more Magnesium +100%
Contains less Sodium -80%
Contains more Zinc +224%
Contains more Copper +133.3%
Contains more Potassium +30.2%
Equal in Phosphorus - 58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 119% 46% 24% 27% 1% 23% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Calcium +53.9%
Contains more Iron +93.3%
Contains more Magnesium +100%
Contains less Sodium -80%
Contains more Zinc +224%
Contains more Copper +133.3%
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 Folate +466.7%
Contains more Vitamin K +61.1%
Contains more Vitamin E +151.3%
Contains more Vitamin C +288.9%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin A +74.4%
Contains more Vitamin B3 +12.8%
Contains more Folate +466.7%
Contains more Vitamin K +61.1%
Contains more Vitamin E +151.3%
Contains more Vitamin C +288.9%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B6 +16.1%
Equal in Vitamin B5 - 0.21

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

All nutrients comparison - raw data values

Nutrient Basil Mustard Greens Opinion
Net carbs 1.05g 1.47g Mustard Greens
Protein 3.15g 2.86g Basil
Fats 0.64g 0.42g Basil
Carbs 2.65g 4.67g Mustard Greens
Calories 23kcal 27kcal Mustard Greens
Starch g g
Fructose 0.02g g Basil
Sugar 0.3g 1.32g Basil
Fiber 1.6g 3.2g Mustard Greens
Calcium 177mg 115mg Basil
Iron 3.17mg 1.64mg Basil
Magnesium 64mg 32mg Basil
Phosphorus 56mg 58mg Mustard Greens
Potassium 295mg 384mg Mustard Greens
Sodium 4mg 20mg Basil
Zinc 0.81mg 0.25mg Basil
Copper 0.385mg 0.165mg Basil
Vitamin A 5275IU 3024IU Basil
Vitamin E 0.8mg 2.01mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18mg 70mg Mustard Greens
Vitamin B1 0.034mg 0.08mg Mustard Greens
Vitamin B2 0.076mg 0.11mg Mustard Greens
Vitamin B3 0.902mg 0.8mg Basil
Vitamin B5 0.209mg 0.21mg Mustard Greens
Vitamin B6 0.155mg 0.18mg Mustard Greens
Folate 68µg 12µg Basil
Vitamin B12 0µg 0µg
Vitamin K 414.8µg 257.5µg Basil
Tryptophan 0.039mg mg Basil
Threonine 0.104mg mg Basil
Isoleucine 0.104mg mg Basil
Leucine 0.191mg mg Basil
Lysine 0.11mg mg Basil
Methionine 0.036mg mg Basil
Phenylalanine 0.13mg mg Basil
Valine 0.127mg mg Basil
Histidine 0.051mg mg Basil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.041g 0.01g Mustard Greens
Monounsaturated Fat 0.088g 0.092g Mustard Greens
Polyunsaturated fat 0.389g 0.038g Basil

Which food is preferable for your diet?

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

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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

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.

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.