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Chard vs. Basil — In-Depth Nutrition Comparison

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Important differences between Chard and Basil

  • Chard has more Potassium, and Vitamin E , however, Basil has more Vitamin K, Manganese, Copper, Folate, Calcium, Iron, and Vitamin B6.
  • 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.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chard
3
:
7
Basil
Contains more Magnesium +34.4%
Contains more Potassium +86.1%
Contains more Selenium +200%
Contains more Calcium +205.2%
Contains more Iron +40.3%
Contains more Phosphorus +69.7%
Contains less Sodium -97.8%
Contains more Zinc +145.5%
Contains more Copper +136.2%
Contains more Manganese +243.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Magnesium +34.4%
Contains more Potassium +86.1%
Contains more Selenium +200%
Contains more Calcium +205.2%
Contains more Iron +40.3%
Contains more Phosphorus +69.7%
Contains less Sodium -97.8%
Contains more Zinc +145.5%
Contains more Copper +136.2%
Contains more Manganese +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
3
:
5
Basil
Contains more Vitamin A +16.1%
Contains more Vitamin E +136.3%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +150.6%
Contains more Vitamin B5 +28.2%
Contains more Vitamin B6 +82.4%
Contains more Folate +655.6%
Contains more Vitamin K +26.7%
Equal in Vitamin C - 18
Equal in Vitamin B1 - 0.034
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 +16.1%
Contains more Vitamin E +136.3%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +150.6%
Contains more Vitamin B5 +28.2%
Contains more Vitamin B6 +82.4%
Contains more Folate +655.6%
Contains more Vitamin K +26.7%
Equal in Vitamin C - 18
Equal in Vitamin B1 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
2
:
3
Basil
Contains more Carbs +55.8%
Contains more Protein +67.6%
Contains more Fats +700%
Contains more Other +19%
Equal in Water - 92.06
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
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 Carbs +55.8%
Contains more Protein +67.6%
Contains more Fats +700%
Contains more Other +19%
Equal in Water - 92.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
1
:
2
Basil
Contains less Saturated Fat -70.7%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +1289.3%
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains less Saturated Fat -70.7%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +1289.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 2.03g 1.05g Chard
Protein 1.88g 3.15g Basil
Fats 0.08g 0.64g Basil
Carbs 4.13g 2.65g Chard
Calories 20kcal 23kcal Basil
Fructose 0.02g Basil
Sugar 1.1g 0.3g Basil
Fiber 2.1g 1.6g Chard
Calcium 58mg 177mg Basil
Iron 2.26mg 3.17mg Basil
Magnesium 86mg 64mg Chard
Phosphorus 33mg 56mg Basil
Potassium 549mg 295mg Chard
Sodium 179mg 4mg Basil
Zinc 0.33mg 0.81mg Basil
Copper 0.163mg 0.385mg Basil
Manganese 0.334mg 1.148mg Basil
Selenium 0.9µg 0.3µg Chard
Vitamin A 6124IU 5275IU Chard
Vitamin A RAE 306µg 264µg Chard
Vitamin E 1.89mg 0.8mg Chard
Vitamin C 18mg 18mg
Vitamin B1 0.034mg 0.034mg
Vitamin B2 0.086mg 0.076mg Chard
Vitamin B3 0.36mg 0.902mg Basil
Vitamin B5 0.163mg 0.209mg Basil
Vitamin B6 0.085mg 0.155mg Basil
Folate 9µg 68µg Basil
Vitamin K 327.3µg 414.8µg Basil
Tryptophan 0.018mg 0.039mg Basil
Threonine 0.086mg 0.104mg Basil
Isoleucine 0.154mg 0.104mg Chard
Leucine 0.135mg 0.191mg Basil
Lysine 0.103mg 0.11mg Basil
Methionine 0.02mg 0.036mg Basil
Phenylalanine 0.114mg 0.13mg Basil
Valine 0.114mg 0.127mg Basil
Histidine 0.038mg 0.051mg Basil
Saturated Fat 0.012g 0.041g Chard
Monounsaturated Fat 0.016g 0.088g Basil
Polyunsaturated fat 0.028g 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

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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
113%
Chard
131%
Basil
Minerals Daily Need Coverage Score
36%
Chard
57%
Basil

Comparison summary

Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.029g)
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 - $2.8)
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 - 175mg)
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

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.