Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Chard vs Basil - In-Depth Nutrition Comparison

Compare

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

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 A +15.9%
Contains more Vitamin E +136.3%
Contains more Vitamin C +66.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Contains more Vitamin A +15.9%
Contains more Vitamin E +136.3%
Contains more Vitamin C +66.7%
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%

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

All nutrients comparison - raw data values

Nutrient Chard Basil Opinion
Net carbs 2.14g 1.05g Chard
Protein 1.8g 3.15g Basil
Fats 0.2g 0.64g Basil
Carbs 3.74g 2.65g Chard
Calories 19kcal 23kcal Basil
Starch g g
Fructose g 0.02g Basil
Sugar 1.1g 0.3g Basil
Fiber 1.6g 1.6g
Calcium 51mg 177mg Basil
Iron 1.8mg 3.17mg Basil
Magnesium 81mg 64mg Chard
Phosphorus 46mg 56mg Basil
Potassium 379mg 295mg Chard
Sodium 213mg 4mg Basil
Zinc 0.36mg 0.81mg Basil
Copper 0.179mg 0.385mg Basil
Vitamin A 6116IU 5275IU Chard
Vitamin E 1.89mg 0.8mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 18mg Chard
Vitamin B1 0.04mg 0.034mg Chard
Vitamin B2 0.09mg 0.076mg Chard
Vitamin B3 0.4mg 0.902mg Basil
Vitamin B5 0.172mg 0.209mg Basil
Vitamin B6 0.099mg 0.155mg Basil
Folate 14µg 68µg Basil
Vitamin B12 0µg 0µg
Vitamin K 830µg 414.8µg Chard
Tryptophan 0.017mg 0.039mg Basil
Threonine 0.083mg 0.104mg Basil
Isoleucine 0.147mg 0.104mg Chard
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.03g 0.041g Chard
Monounsaturated Fat 0.04g 0.088g Basil
Polyunsaturated fat 0.07g 0.389g Basil

Which food is preferable for your diet?

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

People also compare

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

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.

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.