Chard vs. Basil — In-Depth Nutrition Comparison
Compare
Important differences between chard and basil
- Chard has more vitamin A, potassium, and vitamin E; however, basil has more vitamin K, manganese, copper, folate, calcium, and iron.
- Basil's daily need coverage for vitamin K is 73% more.
- Chard has 45 times more sodium than basil. Chard has 179mg of sodium, while basil has 4mg.
- Basil has a higher glycemic index than chard.
The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Basil, fresh.
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.
| Contains more MagnesiumMagnesium | +34.4% |
| Contains more PotassiumPotassium | +86.1% |
| Contains more SeleniumSelenium | +200% |
| Contains more CalciumCalcium | +205.2% |
| Contains more IronIron | +40.3% |
| Contains more CopperCopper | +136.2% |
| Contains more ZincZinc | +145.5% |
| Contains more PhosphorusPhosphorus | +69.7% |
| Contains less SodiumSodium | -97.8% |
| Contains more ManganeseManganese | +243.7% |
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 AVitamin A | +15.9% |
| Contains more Vitamin EVitamin E | +136.3% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more CholineCholine | +151.8% |
| Contains more Vitamin B3Vitamin B3 | +150.6% |
| Contains more Vitamin B5Vitamin B5 | +28.2% |
| Contains more Vitamin B6Vitamin B6 | +82.4% |
| Contains more Vitamin KVitamin K | +26.7% |
| Contains more FolateFolate | +655.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 414.8µg | 73% |
| Manganese | 0.334mg | 1.148mg | 35% |
| Copper | 0.163mg | 0.385mg | 25% |
| Folate | 9µg | 68µg | 15% |
| Calcium | 58mg | 177mg | 12% |
| Iron | 2.26mg | 3.17mg | 11% |
| Sodium | 179mg | 4mg | 8% |
| Potassium | 549mg | 295mg | 7% |
| Vitamin E | 1.89mg | 0.8mg | 7% |
| Vitamin A | 306µg | 264µg | 5% |
| Vitamin B6 | 0.085mg | 0.155mg | 5% |
| Magnesium | 86mg | 64mg | 5% |
| Zinc | 0.33mg | 0.81mg | 4% |
| Choline | 28.7mg | 11.4mg | 3% |
| Vitamin B3 | 0.36mg | 0.902mg | 3% |
| Protein | 1.88g | 3.15g | 3% |
| Phosphorus | 33mg | 56mg | 3% |
| Polyunsaturated fat | 0.028g | 0.389g | 2% |
| Fiber | 2.1g | 1.6g | 2% |
| Selenium | 0.9µg | 0.3µg | 1% |
| Vitamin B2 | 0.086mg | 0.076mg | 1% |
| Vitamin B5 | 0.163mg | 0.209mg | 1% |
| Fats | 0.08g | 0.64g | 1% |
| Calories | 20kcal | 23kcal | 0% |
| Vitamin C | 18mg | 18mg | 0% |
| Carbs | 4.13g | 2.65g | 0% |
| Net carbs | 2.03g | 1.05g | N/A |
| Sugar | 1.1g | 0.3g | N/A |
| Vitamin B1 | 0.034mg | 0.034mg | 0% |
| Saturated fat | 0.012g | 0.041g | 0% |
| Monounsaturated fat | 0.016g | 0.088g | 0% |
| Tryptophan | 0.018mg | 0.039mg | 0% |
| Threonine | 0.086mg | 0.104mg | 0% |
| Isoleucine | 0.154mg | 0.104mg | 0% |
| Leucine | 0.135mg | 0.191mg | 0% |
| Lysine | 0.103mg | 0.11mg | 0% |
| Methionine | 0.02mg | 0.036mg | 0% |
| Phenylalanine | 0.114mg | 0.13mg | 0% |
| Valine | 0.114mg | 0.127mg | 0% |
| Histidine | 0.038mg | 0.051mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +55.8% |
| Contains more ProteinProtein | +67.6% |
| Contains more FatsFats | +700% |
| Contains more OtherOther | +19% |
~equal in
Water
~92.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -70.7% |
| Contains more Mono. FatMonounsaturated fat | +450% |
| Contains more Poly. FatPolyunsaturated fat | +1289.3% |
