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 A, 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.
- Chard raw has a lower glycemic index. The glycemic index of chard raw is 32, while the glycemic index of basil is 70.
The food types used in this comparison are Chard, swiss, raw and Basil, fresh.
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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 | +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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 830µg | 414.8µg | 346% |
| Manganese | 0.366mg | 1.148mg | 34% |
| Copper | 0.179mg | 0.385mg | 23% |
| Iron | 1.8mg | 3.17mg | 17% |
| Folate | 14µg | 68µg | 14% |
| Calcium | 51mg | 177mg | 13% |
| Vitamin C | 30mg | 18mg | 13% |
| Sodium | 213mg | 4mg | 9% |
| Vitamin E | 1.89mg | 0.8mg | 7% |
| Vitamin A | 306µg | 264µg | 5% |
| Magnesium | 81mg | 64mg | 4% |
| Vitamin B6 | 0.099mg | 0.155mg | 4% |
| Zinc | 0.36mg | 0.81mg | 4% |
| Vitamin B3 | 0.4mg | 0.902mg | 3% |
| Protein | 1.8g | 3.15g | 3% |
| Polyunsaturated fat | 0.07g | 0.389g | 2% |
| Potassium | 379mg | 295mg | 2% |
| Vitamin B2 | 0.09mg | 0.076mg | 1% |
| Vitamin B1 | 0.04mg | 0.034mg | 1% |
| Selenium | 0.9µg | 0.3µg | 1% |
| Phosphorus | 46mg | 56mg | 1% |
| Choline | 18mg | 11.4mg | 1% |
| Fats | 0.2g | 0.64g | 1% |
| Vitamin B5 | 0.172mg | 0.209mg | 1% |
| Calories | 19kcal | 23kcal | 0% |
| Carbs | 3.74g | 2.65g | 0% |
| Net carbs | 2.14g | 1.05g | N/A |
| Sugar | 1.1g | 0.3g | N/A |
| Fiber | 1.6g | 1.6g | 0% |
| Saturated fat | 0.03g | 0.041g | 0% |
| Monounsaturated fat | 0.04g | 0.088g | 0% |
| Tryptophan | 0.017mg | 0.039mg | 0% |
| Threonine | 0.083mg | 0.104mg | 0% |
| Isoleucine | 0.147mg | 0.104mg | 0% |
| Leucine | 0.13mg | 0.191mg | 0% |
| Lysine | 0.099mg | 0.11mg | 0% |
| Methionine | 0.019mg | 0.036mg | 0% |
| Phenylalanine | 0.11mg | 0.13mg | 0% |
| Valine | 0.11mg | 0.127mg | 0% |
| Histidine | 0.036mg | 0.051mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -26.8% |
| Contains more Mono. FatMonounsaturated fat | +120% |
| Contains more Poly. FatPolyunsaturated fat | +455.7% |