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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
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
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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 60% 367% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Basil
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 60% 317% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin AVitamin A +16.1%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin C ~18mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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%

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
Calories 20kcal 23kcal Basil
Protein 1.88g 3.15g Basil
Fats 0.08g 0.64g Basil
Vitamin C 18mg 18mg
Net carbs 2.03g 1.05g Chard
Carbs 4.13g 2.65g Chard
Magnesium 86mg 64mg Chard
Calcium 58mg 177mg Basil
Potassium 549mg 295mg Chard
Iron 2.26mg 3.17mg Basil
Sugar 1.1g 0.3g Basil
Fiber 2.1g 1.6g Chard
Copper 0.163mg 0.385mg Basil
Zinc 0.33mg 0.81mg Basil
Phosphorus 33mg 56mg Basil
Sodium 179mg 4mg Basil
Vitamin A 6124IU 5275IU Chard
Vitamin A RAE 306µg 264µg Chard
Vitamin E 1.89mg 0.8mg Chard
Manganese 0.334mg 1.148mg Basil
Selenium 0.9µg 0.3µg Chard
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
Vitamin K 327.3µg 414.8µg Basil
Folate 9µg 68µg Basil
Choline 28.7mg 11.4mg Chard
Saturated Fat 0.012g 0.041g Chard
Monounsaturated Fat 0.016g 0.088g Basil
Polyunsaturated fat 0.028g 0.389g 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
Fructose 0.02g Basil

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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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
105%
Chard
121%
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.