Basil vs. Mustard Greens Raw — In-Depth Nutrition Comparison
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The main differences between basil and mustard Greens Raw
- Basil has more vitamin K, vitamin A, copper, iron, folate, magnesium, and calcium; however, mustard Greens Raw have more vitamin C, vitamin E, and fiber.
- Daily need coverage for vitamin K for basil is 131% higher.
- Mustard Greens Raw have 6 times less folate than basil. Basil has 68µg of folate, while mustard Greens Raw have 12µg.
- Basil has a higher glycemic index than mustard Greens Raw.
Food types used in this article are Basil, fresh and Mustard greens, raw.
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 | +100% |
| Contains more CalciumCalcium | +53.9% |
| Contains more IronIron | +93.3% |
| Contains more CopperCopper | +133.3% |
| Contains more ZincZinc | +224% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +30.2% |
| 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 AVitamin A | +74.8% |
| Contains more Vitamin B3Vitamin B3 | +12.8% |
| Contains more Vitamin KVitamin K | +61.1% |
| Contains more FolateFolate | +466.7% |
| Contains more CholineCholine | +2180% |
| Contains more Vitamin CVitamin C | +288.9% |
| Contains more Vitamin EVitamin E | +151.3% |
| Contains more Vitamin B1Vitamin B1 | +135.3% |
| Contains more Vitamin B2Vitamin B2 | +44.7% |
| Contains more Vitamin B6Vitamin B6 | +16.1% |
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:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more FatsFats | +52.4% |
| Contains more CarbsCarbs | +76.2% |
~equal in
Protein
~2.86g
~equal in
Water
~90.7g
~equal in
Other
~1.35g
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
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Poly. FatPolyunsaturated fat | +923.7% |
| Contains less Sat. FatSaturated fat | -75.6% |
~equal in
Monounsaturated fat
~0.092g
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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 414.8µg | 257.5µg | 131% |
| Vitamin C | 18mg | 70mg | 58% |
| Manganese | 1.148mg | 50% | |
| Copper | 0.385mg | 0.165mg | 24% |
| Iron | 3.17mg | 1.64mg | 19% |
| Folate | 68µg | 12µg | 14% |
| Vitamin A | 264µg | 151µg | 13% |
| Vitamin E | 0.8mg | 2.01mg | 8% |
| Magnesium | 64mg | 32mg | 8% |
| Fiber | 1.6g | 3.2g | 6% |
| Calcium | 177mg | 115mg | 6% |
| Zinc | 0.81mg | 0.25mg | 5% |
| Vitamin B1 | 0.034mg | 0.08mg | 4% |
| Vitamin B2 | 0.076mg | 0.11mg | 3% |
| Potassium | 295mg | 384mg | 3% |
| Vitamin B6 | 0.155mg | 0.18mg | 2% |
| Choline | 11.4mg | 0.5mg | 2% |
| Polyunsaturated fat | 0.389g | 0.038g | 2% |
| Sodium | 4mg | 20mg | 1% |
| Carbs | 2.65g | 4.67g | 1% |
| Selenium | 0.3µg | 0.9µg | 1% |
| Protein | 3.15g | 2.86g | 1% |
| Vitamin B3 | 0.902mg | 0.8mg | 1% |
| Calories | 23kcal | 27kcal | 0% |
| Fats | 0.64g | 0.42g | 0% |
| Net carbs | 1.05g | 1.47g | N/A |
| Sugar | 0.3g | 1.32g | N/A |
| Phosphorus | 56mg | 58mg | 0% |
| Vitamin B5 | 0.209mg | 0.21mg | 0% |
| Saturated fat | 0.041g | 0.01g | 0% |
| Monounsaturated fat | 0.088g | 0.092g | 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%
84%
Minerals Daily Need Coverage Score
57%
25%
Comparison summary
Which food is lower in Saturated fat?
Mustard Greens Raw is lower in Saturated fat (difference - 0.031g)
Which food is lower in glycemic index?
Mustard Greens Raw is lower in glycemic index (difference - 38)
Which food is cheaper?
Mustard Greens Raw is cheaper (difference - $1.4)
Which food is lower in Sugar?
Basil is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
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.