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Chard raw vs. Basil — In-Depth Nutrition Comparison

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Differences between Chard raw and Basil

  • Chard raw has more Vitamin K, Vitamin C, and Vitamin E, while Basil has more Manganese, Copper, Iron, Folate, and Calcium.
  • Chard raw's daily need coverage for Vitamin K is 346% higher.
  • Basil contains 53 times less Sodium than Chard raw. Chard raw contains 213mg of Sodium, while Basil contains 4mg.

The food types used in this comparison are Chard, swiss, raw and Basil, fresh.

Infographic

Chard raw vs Basil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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%
Contains more MagnesiumMagnesium +26.6%
Contains more PotassiumPotassium +28.5%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +247.1%
Contains more IronIron +76.1%
Contains more CopperCopper +115.1%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +21.7%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +213.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 100% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Basil
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 60% 317% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +15.9%
Contains more Vitamin EVitamin E +136.3%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin KVitamin K +100.1%
Contains more CholineCholine +57.9%
Contains more Vitamin B3Vitamin B3 +125.5%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +56.6%
Contains more FolateFolate +385.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more CarbsCarbs +41.1%
Contains more ProteinProtein +75%
Contains more FatsFats +220%
~equal in Water ~92.06g
~equal in Other ~1.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated Fat: Sat. Fat 0.03 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Basil
2
8% 17% 75%
Saturated Fat: Sat. Fat 0.041 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains less Sat. FatSaturated Fat -26.8%
Contains more Mono. FatMonounsaturated Fat +120%
Contains more Poly. FatPolyunsaturated fat +455.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Basil
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 Chard raw Basil Opinion
Calories 19kcal 23kcal Basil
Protein 1.8g 3.15g Basil
Fats 0.2g 0.64g Basil
Vitamin C 30mg 18mg Chard raw
Net carbs 2.14g 1.05g Chard raw
Carbs 3.74g 2.65g Chard raw
Magnesium 81mg 64mg Chard raw
Calcium 51mg 177mg Basil
Potassium 379mg 295mg Chard raw
Iron 1.8mg 3.17mg Basil
Sugar 1.1g 0.3g Basil
Fiber 1.6g 1.6g
Copper 0.179mg 0.385mg Basil
Zinc 0.36mg 0.81mg Basil
Phosphorus 46mg 56mg Basil
Sodium 213mg 4mg Basil
Vitamin A 6116IU 5275IU Chard raw
Vitamin A 306µg 264µg Chard raw
Vitamin E 1.89mg 0.8mg Chard raw
Manganese 0.366mg 1.148mg Basil
Selenium 0.9µg 0.3µg Chard raw
Vitamin B1 0.04mg 0.034mg Chard raw
Vitamin B2 0.09mg 0.076mg Chard raw
Vitamin B3 0.4mg 0.902mg Basil
Vitamin B5 0.172mg 0.209mg Basil
Vitamin B6 0.099mg 0.155mg Basil
Vitamin K 830µg 414.8µg Chard raw
Folate 14µg 68µg Basil
Choline 18mg 11.4mg Chard raw
Saturated Fat 0.03g 0.041g Chard raw
Monounsaturated Fat 0.04g 0.088g Basil
Polyunsaturated fat 0.07g 0.389g Basil
Tryptophan 0.017mg 0.039mg Basil
Threonine 0.083mg 0.104mg Basil
Isoleucine 0.147mg 0.104mg Chard raw
Leucine 0.13mg 0.191mg Basil
Lysine 0.099mg 0.11mg Basil
Methionine 0.019mg 0.036mg Basil
Phenylalanine 0.11mg 0.13mg Basil
Valine 0.11mg 0.127mg Basil
Histidine 0.036mg 0.051mg Basil
Fructose 0.02g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Basil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
206%
Chard raw
121%
Basil
Minerals Daily Need Coverage Score
34%
Chard raw
57%
Basil

Comparison summary

Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 38)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2.4)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 209mg)
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.