Mustard Greens vs. Basil — In-Depth Nutrition Comparison
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A recap on differences between mustard Greens and basil
- Mustard Greens has more vitamin K, vitamin A, vitamin C, and vitamin E; however, basil is higher in iron, copper, folate, magnesium, calcium, and zinc.
- Mustard Greens covers your daily vitamin K needs 148% more than basil.
- Basil contains 2 times less vitamin A than mustard Greens. Mustard Greens contains 12370IU of vitamin A, while basil contains 5275IU.
- The glycemic index of basil is higher.
Food varieties used in this article are Mustard greens, cooked, boiled, drained, without salt and Basil, fresh.
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.
| Contains more SeleniumSelenium | +100% |
| Contains more MagnesiumMagnesium | +392.3% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +82.1% |
| Contains more IronIron | +264.4% |
| Contains more CopperCopper | +163.7% |
| Contains more ZincZinc | +268.2% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains less SodiumSodium | -55.6% |
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.
| Contains more Vitamin CVitamin C | +40.6% |
| Contains more Vitamin AVitamin A | +134.1% |
| Contains more Vitamin EVitamin E | +122.5% |
| Contains more Vitamin B1Vitamin B1 | +20.6% |
| Contains more Vitamin KVitamin K | +42.9% |
| Contains more Vitamin B2Vitamin B2 | +20.6% |
| Contains more Vitamin B3Vitamin B3 | +108.3% |
| Contains more Vitamin B5Vitamin B5 | +74.2% |
| Contains more Vitamin B6Vitamin B6 | +58.2% |
| Contains more FolateFolate | +655.6% |
| Contains more CholineCholine | +2750% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 592.7µg | 414.8µg | 148% |
| Manganese | 1.148mg | 50% | |
| Vitamin A | 618µg | 264µg | 39% |
| Iron | 0.87mg | 3.17mg | 29% |
| Copper | 0.146mg | 0.385mg | 27% |
| Folate | 9µg | 68µg | 15% |
| Magnesium | 13mg | 64mg | 12% |
| Vitamin C | 25.3mg | 18mg | 8% |
| Vitamin E | 1.78mg | 0.8mg | 7% |
| Calcium | 118mg | 177mg | 6% |
| Zinc | 0.22mg | 0.81mg | 5% |
| Potassium | 162mg | 295mg | 4% |
| Vitamin B6 | 0.098mg | 0.155mg | 4% |
| Vitamin B3 | 0.433mg | 0.902mg | 3% |
| Vitamin B5 | 0.12mg | 0.209mg | 2% |
| Phosphorus | 42mg | 56mg | 2% |
| Fiber | 2g | 1.6g | 2% |
| Choline | 0.4mg | 11.4mg | 2% |
| Polyunsaturated fat | 0.046g | 0.389g | 2% |
| Carbs | 4.51g | 2.65g | 1% |
| Selenium | 0.6µg | 0.3µg | 1% |
| Protein | 2.56g | 3.15g | 1% |
| Vitamin B2 | 0.063mg | 0.076mg | 1% |
| Vitamin B1 | 0.041mg | 0.034mg | 1% |
| Calories | 26kcal | 23kcal | 0% |
| Fats | 0.47g | 0.64g | 0% |
| Net carbs | 2.51g | 1.05g | N/A |
| Sugar | 1.41g | 0.3g | N/A |
| Sodium | 9mg | 4mg | 0% |
| Saturated fat | 0.012g | 0.041g | 0% |
| Monounsaturated fat | 0.11g | 0.088g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.104mg | 0% | |
| Isoleucine | 0.104mg | 0% | |
| Leucine | 0.191mg | 0% | |
| Lysine | 0.11mg | 0% | |
| Methionine | 0.036mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.127mg | 0% | |
| Histidine | 0.051mg | 0% | |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Protein:
3.15 g
Fats:
0.64 g
Carbs:
2.65 g
Water:
92.06 g
Other:
1.5 g
| Contains more CarbsCarbs | +70.2% |
| Contains more ProteinProtein | +23% |
| Contains more FatsFats | +36.2% |
| Contains more OtherOther | +120.6% |
~equal in
Water
~92.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
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 | +25% |
| Contains more Poly. FatPolyunsaturated fat | +745.7% |
