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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, 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

Basil vs Mustard Greens Raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Basil
Basil
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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%
~equal in Phosphorus ~58mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Basil
Basil
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 60% 0% 88% 16% 8.5% 18% 17% 13% 36% 0% 1037% 51%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 233% 0% 50% 40% 20% 25% 15% 13% 42% 0% 644% 9%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Mustard Greens Raw 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%
Magnesium 64mg 32mg 8%
Vitamin E 0.8mg 2.01mg 8%
Calcium 177mg 115mg 6%
Fiber 1.6g 3.2g 6%
Zinc 0.81mg 0.25mg 5%
Vitamin B1 0.034mg 0.08mg 4%
Potassium 295mg 384mg 3%
Vitamin B2 0.076mg 0.11mg 3%
Vitamin B6 0.155mg 0.18mg 2%
Choline 11.4mg 0.5mg 2%
Polyunsaturated fat 0.389g 0.038g 2%
Protein 3.15g 2.86g 1%
Carbs 2.65g 4.67g 1%
Sodium 4mg 20mg 1%
Selenium 0.3µg 0.9µg 1%
Vitamin B3 0.902mg 0.8mg 1%
Calories 23kcal 27kcal 0%
Protein per 100 calories 14g 11g N/A
Calories per 10 g protein 73kcal 94kcal N/A
Weight per 100 calories 435g 370g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
Basil
3
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
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 FatsFats +52.4%
Contains more CarbsCarbs +76.2%
~equal in Protein ~2.86g
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
7% 66% 27%
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

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.