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  6. Basil vs. Chard

Basil vs. Chard — In-Depth Nutrition Comparison

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Important differences between basil and chard

  • Basil has more vitamin K, manganese, copper, folate, calcium, and iron; however, chard has more vitamin A, potassium, and vitamin E.
  • Basil's daily need coverage for vitamin K is 73% more.
  • Basil has 8 times more folate than chard. Basil has 68µg of folate, while chard has 9µg.
  • Basil is lower in sodium.
  • Basil has a higher glycemic index than chard.

The food varieties used in the comparison are Basil, fresh and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Basil vs Chard 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.
Basil
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%
Chard
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%
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%
Contains more MagnesiumMagnesium +34.4%
Contains more PotassiumPotassium +86.1%
Contains more SeleniumSelenium +200%

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.
Basil
Basil
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 88% 16% 8.5% 18% 17% 13% 36% 0% 1037% 51%
Chard
Chard
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
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%
Contains more Vitamin AVitamin A +15.9%
Contains more Vitamin EVitamin E +136.3%
Contains more Vitamin B2Vitamin B2 +13.2%
~equal in Vitamin C ~18mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Chard DV% diff.
Vitamin K 414.8µg 327.3µg 73%
Manganese 1.148mg 0.334mg 35%
Copper 0.385mg 0.163mg 25%
Folate 68µg 9µg 15%
Calcium 177mg 58mg 12%
Iron 3.17mg 2.26mg 11%
Sodium 4mg 179mg 8%
Potassium 295mg 549mg 7%
Vitamin E 0.8mg 1.89mg 7%
Magnesium 64mg 86mg 5%
Vitamin A 264µg 306µg 5%
Vitamin B6 0.155mg 0.085mg 5%
Zinc 0.81mg 0.33mg 4%
Protein 3.15g 1.88g 3%
Phosphorus 56mg 33mg 3%
Vitamin B3 0.902mg 0.36mg 3%
Choline 11.4mg 28.7mg 3%
Fiber 1.6g 2.1g 2%
Polyunsaturated fat 0.389g 0.028g 2%
Fats 0.64g 0.08g 1%
Selenium 0.3µg 0.9µg 1%
Vitamin B2 0.076mg 0.086mg 1%
Vitamin B5 0.209mg 0.163mg 1%
Calories 23kcal 20kcal 0%
Protein per 100 calories 14g 9.4g N/A
Calories per 10 g protein 73kcal 106kcal N/A
Weight per 100 calories 435g 500g N/A
Vitamin C 18mg 18mg 0%
Net carbs 1.05g 2.03g N/A
Carbs 2.65g 4.13g 0%
Sugar 0.3g 1.1g N/A
Vitamin B1 0.034mg 0.034mg 0%
Saturated fat 0.041g 0.012g 0%
Monounsaturated fat 0.088g 0.016g 0%
Tryptophan 0.039mg 0.018mg 0%
Threonine 0.104mg 0.086mg 0%
Isoleucine 0.104mg 0.154mg 0%
Leucine 0.191mg 0.135mg 0%
Lysine 0.11mg 0.103mg 0%
Methionine 0.036mg 0.02mg 0%
Phenylalanine 0.13mg 0.114mg 0%
Valine 0.127mg 0.114mg 0%
Histidine 0.051mg 0.038mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
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
Chard
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
Contains more ProteinProtein +67.6%
Contains more FatsFats +700%
Contains more OtherOther +19%
Contains more CarbsCarbs +55.8%
~equal in Water ~92.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
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
Chard
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
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +1289.3%
Contains less Sat. FatSaturated fat -70.7%

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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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.