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
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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
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Magnesium
+26.6%
Contains
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Potassium
+28.5%
Contains
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Selenium
+200%
Contains
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Calcium
+247.1%
Contains
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Iron
+76.1%
Contains
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Phosphorus
+21.7%
Contains
less
Sodium
-98.1%
Contains
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Zinc
+125%
Contains
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Copper
+115.1%
Contains
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Manganese
+213.7%
Contains
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Magnesium
+26.6%
Contains
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Potassium
+28.5%
Contains
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Selenium
+200%
Contains
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Calcium
+247.1%
Contains
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Iron
+76.1%
Contains
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Phosphorus
+21.7%
Contains
less
Sodium
-98.1%
Contains
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Zinc
+125%
Contains
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Copper
+115.1%
Contains
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Manganese
+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
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Vitamin A
+15.9%
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Vitamin E
+136.3%
Contains
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Vitamin C
+66.7%
Contains
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Vitamin B1
+17.6%
Contains
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Vitamin B2
+18.4%
Contains
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Vitamin K
+100.1%
Contains
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Vitamin B3
+125.5%
Contains
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Vitamin B5
+21.5%
Contains
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Vitamin B6
+56.6%
Contains
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Folate
+385.7%
Contains
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Vitamin A
+15.9%
Contains
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Vitamin E
+136.3%
Contains
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Vitamin C
+66.7%
Contains
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Vitamin B1
+17.6%
Contains
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Vitamin B2
+18.4%
Contains
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Vitamin K
+100.1%
Contains
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Vitamin B3
+125.5%
Contains
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Vitamin B5
+21.5%
Contains
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Vitamin B6
+56.6%
Contains
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Folate
+385.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+41.1%
Contains
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Protein
+75%
Contains
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Fats
+220%
Equal in Water - 92.06
Equal in Other - 1.5
Contains
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Carbs
+41.1%
Contains
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Protein
+75%
Contains
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Fats
+220%
Equal in Water - 92.06
Equal in Other - 1.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-26.8%
Contains
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Monounsaturated Fat
+120%
Contains
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Polyunsaturated fat
+455.7%
Contains
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Saturated Fat
-26.8%
Contains
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Monounsaturated Fat
+120%
Contains
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Polyunsaturated 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.
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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 | |
|
Opinion |
| Net carbs | 2.14g | 1.05g |
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| Protein | 1.8g | 3.15g |
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| Fats | 0.2g | 0.64g |
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| Carbs | 3.74g | 2.65g |
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| Calories | 19kcal | 23kcal |
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| Fructose | 0.02g |
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| Sugar | 1.1g | 0.3g |
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| Fiber | 1.6g | 1.6g | |
| Calcium | 51mg | 177mg |
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| Iron | 1.8mg | 3.17mg |
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| Magnesium | 81mg | 64mg |
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| Phosphorus | 46mg | 56mg |
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| Potassium | 379mg | 295mg |
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| Sodium | 213mg | 4mg |
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| Zinc | 0.36mg | 0.81mg |
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| Copper | 0.179mg | 0.385mg |
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| Manganese | 0.366mg | 1.148mg |
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| Selenium | 0.9µg | 0.3µg |
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| Vitamin A | 6116IU | 5275IU |
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| Vitamin A RAE | 306µg | 264µg |
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| Vitamin E | 1.89mg | 0.8mg |
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| Vitamin C | 30mg | 18mg |
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| Vitamin B1 | 0.04mg | 0.034mg |
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| Vitamin B2 | 0.09mg | 0.076mg |
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| Vitamin B3 | 0.4mg | 0.902mg |
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| Vitamin B5 | 0.172mg | 0.209mg |
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| Vitamin B6 | 0.099mg | 0.155mg |
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| Folate | 14µg | 68µg |
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| Vitamin K | 830µg | 414.8µg |
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| Tryptophan | 0.017mg | 0.039mg |
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| Threonine | 0.083mg | 0.104mg |
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| Isoleucine | 0.147mg | 0.104mg |
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| Leucine | 0.13mg | 0.191mg |
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| Lysine | 0.099mg | 0.11mg |
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| Methionine | 0.019mg | 0.036mg |
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| Phenylalanine | 0.11mg | 0.13mg |
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| Valine | 0.11mg | 0.127mg |
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| Histidine | 0.036mg | 0.051mg |
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| Saturated Fat | 0.03g | 0.041g |
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| Monounsaturated Fat | 0.04g | 0.088g |
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| Polyunsaturated fat | 0.07g | 0.389g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
222%
131%
Minerals Daily Need Coverage Score
34%
57%
Comparison summary
Which food is lower in Saturated Fat?
Chard raw is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 38)
Which food is cheaper?
Chard raw is cheaper (difference - $2.4)
Which food is lower in Sugar?
Basil is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
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?
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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.