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  6. Chard vs. Basil

Chard vs. Basil — In-Depth Nutrition Comparison

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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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chard
Chard
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Basil
Basil
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
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.
Chard
Chard
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Basil
Basil
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 60% 0% 88% 16% 8.5% 18% 17% 13% 36% 0% 1037% 51%
Contains more Vitamin AVitamin A +15.9%
Contains more Vitamin EVitamin E +136.3%
Contains more Vitamin B2Vitamin B2 +13.2%
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%
~equal in Vitamin C ~18mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Basil 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%
Magnesium 86mg 64mg 5%
Vitamin A 306µg 264µg 5%
Vitamin B6 0.085mg 0.155mg 5%
Zinc 0.33mg 0.81mg 4%
Protein 1.88g 3.15g 3%
Phosphorus 33mg 56mg 3%
Vitamin B3 0.36mg 0.902mg 3%
Choline 28.7mg 11.4mg 3%
Fiber 2.1g 1.6g 2%
Polyunsaturated fat 0.028g 0.389g 2%
Fats 0.08g 0.64g 1%
Selenium 0.9µg 0.3µg 1%
Vitamin B2 0.086mg 0.076mg 1%
Vitamin B5 0.163mg 0.209mg 1%
Calories 20kcal 23kcal 0%
Protein per 100 calories 9.4g 14g N/A
Calories per 10 g protein 106kcal 73kcal N/A
Weight per 100 calories 500g 435g N/A
Vitamin C 18mg 18mg 0%
Net carbs 2.03g 1.05g N/A
Carbs 4.13g 2.65g 0%
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
Chard
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Basil
Basil
3
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
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
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Basil
Basil
2
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains less Sat. FatSaturated fat -70.7%
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +1289.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.