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Chard vs Basil - In-Depth Nutrition Comparison

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Differences between Chard and Basil

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

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

Infographic

Chard vs Basil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
2
:
6
Basil
Contains more Potassium +28.5%
Contains more Magnesium +26.6%
Contains more Iron +76.1%
Contains more Calcium +247.1%
Contains more Copper +115.1%
Contains more Zinc +125%
Contains more Phosphorus +21.7%
Contains less Sodium -98.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
Contains more Potassium +28.5%
Contains more Magnesium +26.6%
Contains more Iron +76.1%
Contains more Calcium +247.1%
Contains more Copper +115.1%
Contains more Zinc +125%
Contains more Phosphorus +21.7%
Contains less Sodium -98.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
6
:
4
Basil
Contains more Vitamin C +66.7%
Contains more Vitamin A +15.9%
Contains more Vitamin E +136.3%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +18.4%
Contains more Vitamin K +100.1%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +56.6%
Contains more Folate +385.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 317% 16% 0% 9% 18% 17% 13% 36% 0% 1037% 51%
Contains more Vitamin C +66.7%
Contains more Vitamin A +15.9%
Contains more Vitamin E +136.3%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +18.4%
Contains more Vitamin K +100.1%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +56.6%
Contains more Folate +385.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
222
Chard
131
Basil
Mineral Summary Score
36
Chard
52
Basil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Chard
19%
Basil
Carbohydrates
4%
Chard
3%
Basil
Fats
1%
Chard
3%
Basil

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Basil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 38)
Which food is cheaper?
Chard
Chard 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.

All nutrients comparison - raw data values

Nutrient Chard Basil Opinion
Calories 19 23 Basil
Protein 1.8 3.15 Basil
Fats 0.2 0.64 Basil
Vitamin C 30 18 Chard
Carbs 3.74 2.65 Chard
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 3.17 Basil
Calcium 51 177 Basil
Potassium 379 295 Chard
Magnesium 81 64 Chard
Sugar 1.1 0.3 Basil
Fiber 1.6 1.6
Copper 0.179 0.385 Basil
Zinc 0.36 0.81 Basil
Starch
Phosphorus 46 56 Basil
Sodium 213 4 Basil
Vitamin A 6116 5275 Chard
Vitamin E 1.89 0.8 Chard
Vitamin D 0 0
Vitamin B1 0.04 0.034 Chard
Vitamin B2 0.09 0.076 Chard
Vitamin B3 0.4 0.902 Basil
Vitamin B5 0.172 0.209 Basil
Vitamin B6 0.099 0.155 Basil
Vitamin B12 0 0
Vitamin K 830 414.8 Chard
Folate 14 68 Basil
Trans Fat 0 0
Saturated Fat 0.03 0.041 Chard
Monounsaturated Fat 0.04 0.088 Basil
Polyunsaturated fat 0.07 0.389 Basil
Tryptophan 0.017 0.039 Basil
Threonine 0.083 0.104 Basil
Isoleucine 0.147 0.104 Chard
Leucine 0.13 0.191 Basil
Lysine 0.099 0.11 Basil
Methionine 0.019 0.036 Basil
Phenylalanine 0.11 0.13 Basil
Valine 0.11 0.127 Basil
Histidine 0.036 0.051 Basil
Fructose 0.02 Basil

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chard - 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.