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Mustard Greens vs Basil - In-Depth Nutrition Comparison

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The main differences between Mustard Greens and Basil

  • Mustard Greens have more Vitamin C, Vitamin E , and Fiber, however Basil have more Vitamin K, Copper, Iron, Folate, Vitamin A RAE, Magnesium, and Calcium.
  • Daily need coverage for Vitamin K from Basil is 131% higher.
  • Basil has 4 times less Vitamin C than Mustard Greens. Mustard Greens 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +30.2%
Contains more Calcium +53.9%
Contains more Iron +93.3%
Contains more Magnesium +100%
Contains less Sodium -80%
Contains more Zinc +224%
Contains more Copper +133.3%
Equal in Phosphorus - 56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 119% 46% 24% 27% 1% 23% 129%
Contains more Potassium +30.2%
Contains more Calcium +53.9%
Contains more Iron +93.3%
Contains more Magnesium +100%
Contains less Sodium -80%
Contains more Zinc +224%
Contains more Copper +133.3%
Equal in Phosphorus - 56

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
:
4
Basil
Contains more Vitamin E +151.3%
Contains more Vitamin C +288.9%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B6 +16.1%
Contains more Vitamin A +74.4%
Contains more Vitamin B3 +12.8%
Contains more Folate +466.7%
Contains more Vitamin K +61.1%
Equal in Vitamin B5 - 0.209
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
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 E +151.3%
Contains more Vitamin C +288.9%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B6 +16.1%
Contains more Vitamin A +74.4%
Contains more Vitamin B3 +12.8%
Contains more Folate +466.7%
Contains more Vitamin K +61.1%
Equal in Vitamin B5 - 0.209

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.
Mustard Greens 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 Basil Opinion
Net carbs 1.47g 1.05g Mustard Greens
Protein 2.86g 3.15g Basil
Fats 0.42g 0.64g Basil
Carbs 4.67g 2.65g Mustard Greens
Calories 27kcal 23kcal Mustard Greens
Starch g g
Fructose g 0.02g Basil
Sugar 1.32g 0.3g Basil
Fiber 3.2g 1.6g Mustard Greens
Calcium 115mg 177mg Basil
Iron 1.64mg 3.17mg Basil
Magnesium 32mg 64mg Basil
Phosphorus 58mg 56mg Mustard Greens
Potassium 384mg 295mg Mustard Greens
Sodium 20mg 4mg Basil
Zinc 0.25mg 0.81mg Basil
Copper 0.165mg 0.385mg Basil
Vitamin A 3024IU 5275IU Basil
Vitamin E 2.01mg 0.8mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 18mg Mustard Greens
Vitamin B1 0.08mg 0.034mg Mustard Greens
Vitamin B2 0.11mg 0.076mg Mustard Greens
Vitamin B3 0.8mg 0.902mg Basil
Vitamin B5 0.21mg 0.209mg Mustard Greens
Vitamin B6 0.18mg 0.155mg Mustard Greens
Folate 12µg 68µg Basil
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 414.8µg Basil
Tryptophan mg 0.039mg Basil
Threonine mg 0.104mg Basil
Isoleucine mg 0.104mg Basil
Leucine mg 0.191mg Basil
Lysine mg 0.11mg Basil
Methionine mg 0.036mg Basil
Phenylalanine mg 0.13mg Basil
Valine mg 0.127mg Basil
Histidine mg 0.051mg Basil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.041g Mustard Greens
Monounsaturated Fat 0.092g 0.088g Mustard Greens
Polyunsaturated fat 0.038g 0.389g Basil

Which food is preferable for your diet?

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

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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
102
Mustard Greens
131
Basil
Mineral Summary Score
30
Mustard Greens
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
17%
Mustard Greens
19%
Basil
Carbohydrates
5%
Mustard Greens
3%
Basil
Fats
2%
Mustard Greens
3%
Basil

Comparison summary

Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 38)
Which food is cheaper?
Mustard Greens
Mustard Greens 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

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. Mustard Greens - 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.