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  6. Basil vs. Mustard Greens Raw

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, Copper, Iron, Folate, Vitamin A RAE, Magnesium, and Calcium, however, Mustard Greens Raw has more Vitamin C, Vitamin E , and Fiber.
  • Daily need coverage for Vitamin K from 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.

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

Infographic

Basil vs Mustard Greens Raw infographic
Infographic link

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.
Basil
Basil
7
:
3
Mustard Greens Raw
Mustard Greens Raw
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%
Contains more Selenium +200%
Equal in Phosphorus - 58
Basil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
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%
Contains more Selenium +200%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Basil
Basil
4
:
6
Mustard Greens Raw
Mustard Greens Raw
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
Basil
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%
Mustard Greens Raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
Basil
4
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +10.1%
Contains more Fats +52.4%
Contains more Other +11.1%
Contains more Carbs +76.2%
Equal in Protein - 2.86
Equal in Water - 90.7
Equal in Other - 1.35
Basil
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Protein +10.1%
Contains more Fats +52.4%
Contains more Other +11.1%
Contains more Carbs +76.2%
Equal in Protein - 2.86
Equal in Water - 90.7
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
Basil
1
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Polyunsaturated fat +923.7%
Contains less Saturated Fat -75.6%
Equal in Monounsaturated Fat - 0.092
Basil
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +923.7%
Contains less Saturated Fat -75.6%
Equal in Monounsaturated Fat - 0.092

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Mustard Greens Raw
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 Raw Opinion
Net carbs 1.05g 1.47g Mustard Greens Raw
Protein 3.15g 2.86g Basil
Fats 0.64g 0.42g Basil
Carbs 2.65g 4.67g Mustard Greens Raw
Calories 23kcal 27kcal Mustard Greens Raw
Fructose 0.02g Basil
Sugar 0.3g 1.32g Basil
Fiber 1.6g 3.2g Mustard Greens Raw
Calcium 177mg 115mg Basil
Iron 3.17mg 1.64mg Basil
Magnesium 64mg 32mg Basil
Phosphorus 56mg 58mg Mustard Greens Raw
Potassium 295mg 384mg Mustard Greens Raw
Sodium 4mg 20mg Basil
Zinc 0.81mg 0.25mg Basil
Copper 0.385mg 0.165mg Basil
Manganese 1.148mg Basil
Selenium 0.3µg 0.9µg Mustard Greens Raw
Vitamin A 5275IU 3024IU Basil
Vitamin A RAE 264µg 151µg Basil
Vitamin E 0.8mg 2.01mg Mustard Greens Raw
Vitamin C 18mg 70mg Mustard Greens Raw
Vitamin B1 0.034mg 0.08mg Mustard Greens Raw
Vitamin B2 0.076mg 0.11mg Mustard Greens Raw
Vitamin B3 0.902mg 0.8mg Basil
Vitamin B5 0.209mg 0.21mg Mustard Greens Raw
Vitamin B6 0.155mg 0.18mg Mustard Greens Raw
Folate 68µg 12µg Basil
Vitamin K 414.8µg 257.5µg Basil
Tryptophan 0.039mg Basil
Threonine 0.104mg Basil
Isoleucine 0.104mg Basil
Leucine 0.191mg Basil
Lysine 0.11mg Basil
Methionine 0.036mg Basil
Phenylalanine 0.13mg Basil
Valine 0.127mg Basil
Histidine 0.051mg Basil
Saturated Fat 0.041g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.088g 0.092g Mustard Greens Raw
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 Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
131%
Basil
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
57%
Basil
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 38)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw 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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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 Raw - 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.