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Mustard Greens Raw vs. Basil — In-Depth Nutrition Comparison

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The main differences between Mustard Greens Raw and Basil

  • Mustard Greens Raw have more Vitamin C, Vitamin E, and Fiber, however, Basil have more Vitamin K, Copper, Iron, Folate, Vitamin A, Magnesium, and Calcium.
  • Daily need coverage for Vitamin K from Basil is 131% higher.
  • Basil has 4 times less Vitamin C than Mustard Greens Raw. Mustard Greens Raw have 70mg of Vitamin C, while Basil has 18mg.

Food types used in this article are Mustard greens, raw and Basil, fresh.

Infographic

Mustard Greens Raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 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 PotassiumPotassium +30.2%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +53.9%
Contains more IronIron +93.3%
Contains more CopperCopper +133.3%
Contains more ZincZinc +224%
Contains less SodiumSodium -80%
~equal in Phosphorus ~56mg

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.
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 233% 181% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 CVitamin C +288.9%
Contains more Vitamin EVitamin E +151.3%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B6Vitamin B6 +16.1%
Contains more Vitamin AVitamin A +74.4%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin KVitamin K +61.1%
Contains more FolateFolate +466.7%
Contains more CholineCholine +2180%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.209mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Basil
4
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 +76.2%
Contains more ProteinProtein +10.1%
Contains more FatsFats +52.4%
Contains more OtherOther +11.1%
~equal in Water ~92.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated Fat: Sat. Fat 0.01 g
Monounsaturated Fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Basil
1
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 -75.6%
Contains more Poly. FatPolyunsaturated fat +923.7%
~equal in Monounsaturated Fat ~0.088g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Raw 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 Mustard Greens Raw Basil Opinion
Calories 27kcal 23kcal Mustard Greens Raw
Protein 2.86g 3.15g Basil
Fats 0.42g 0.64g Basil
Vitamin C 70mg 18mg Mustard Greens Raw
Net carbs 1.47g 1.05g Mustard Greens Raw
Carbs 4.67g 2.65g Mustard Greens Raw
Magnesium 32mg 64mg Basil
Calcium 115mg 177mg Basil
Potassium 384mg 295mg Mustard Greens Raw
Iron 1.64mg 3.17mg Basil
Sugar 1.32g 0.3g Basil
Fiber 3.2g 1.6g Mustard Greens Raw
Copper 0.165mg 0.385mg Basil
Zinc 0.25mg 0.81mg Basil
Phosphorus 58mg 56mg Mustard Greens Raw
Sodium 20mg 4mg Basil
Vitamin A 3024IU 5275IU Basil
Vitamin A 151µg 264µg Basil
Vitamin E 2.01mg 0.8mg Mustard Greens Raw
Manganese 1.148mg Basil
Selenium 0.9µg 0.3µg Mustard Greens Raw
Vitamin B1 0.08mg 0.034mg Mustard Greens Raw
Vitamin B2 0.11mg 0.076mg Mustard Greens Raw
Vitamin B3 0.8mg 0.902mg Basil
Vitamin B5 0.21mg 0.209mg Mustard Greens Raw
Vitamin B6 0.18mg 0.155mg Mustard Greens Raw
Vitamin K 257.5µg 414.8µg Basil
Folate 12µg 68µg Basil
Choline 0.5mg 11.4mg Basil
Saturated Fat 0.01g 0.041g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.088g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.389g Basil
Tryptophan 0.039mg Basil
Threonine 0.104mg Basil
Isoleucine 0.104mg Basil
Leucine 0.191mg Basil
Lysine 0.11mg Basil
Methionine 0.036mg Basil
Phenylalanine 0.13mg Basil
Valine 0.127mg Basil
Histidine 0.051mg Basil
Fructose 0.02g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Basil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
94%
Mustard Greens Raw
121%
Basil
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
57%
Basil

Comparison summary

Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 38)
Which food is cheaper?
Mustard Greens Raw
Mustard Greens Raw is cheaper (difference - $1.4)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 16mg)
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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.