Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Chard raw
  5. Compare
  6. Chard raw vs. Basil

Chard raw vs. Basil — In-Depth Nutrition Comparison

Compare

Differences between chard raw and basil

  • Chard raw has more vitamin K, vitamin C, and vitamin E, while basil has more manganese, copper, iron, folate, and calcium.
  • Chard raw's daily need coverage for vitamin K is 346% higher.
  • Basil contains 53 times less sodium than chard raw. Chard raw contains 213mg of sodium, while basil contains 4mg.
  • Chard raw has a lower glycemic index. The glycemic index of chard raw is 32, while the glycemic index of basil is 70.

The food types used in this comparison are Chard, swiss, raw and Basil, fresh.

Infographic

Chard raw vs Basil infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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%
Contains more MagnesiumMagnesium +26.6%
Contains more PotassiumPotassium +28.5%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +247.1%
Contains more IronIron +76.1%
Contains more CopperCopper +115.1%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +21.7%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +213.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Basil
Basil
4
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%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +15.9%
Contains more Vitamin EVitamin E +136.3%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin KVitamin K +100.1%
Contains more Vitamin B3Vitamin B3 +125.5%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +56.6%
Contains more FolateFolate +385.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Basil DV% diff.
Vitamin K 830µg 414.8µg 346%
Manganese 0.366mg 1.148mg 34%
Copper 0.179mg 0.385mg 23%
Iron 1.8mg 3.17mg 17%
Folate 14µg 68µg 14%
Vitamin C 30mg 18mg 13%
Calcium 51mg 177mg 13%
Sodium 213mg 4mg 9%
Vitamin E 1.89mg 0.8mg 7%
Vitamin A 306µg 264µg 5%
Magnesium 81mg 64mg 4%
Zinc 0.36mg 0.81mg 4%
Vitamin B6 0.099mg 0.155mg 4%
Protein 1.8g 3.15g 3%
Vitamin B3 0.4mg 0.902mg 3%
Potassium 379mg 295mg 2%
Polyunsaturated fat 0.07g 0.389g 2%
Fats 0.2g 0.64g 1%
Phosphorus 46mg 56mg 1%
Selenium 0.9µg 0.3µg 1%
Vitamin B1 0.04mg 0.034mg 1%
Vitamin B2 0.09mg 0.076mg 1%
Vitamin B5 0.172mg 0.209mg 1%
Choline 18mg 11.4mg 1%
Calories 19kcal 23kcal 0%
Protein per 100 calories 9.5g 14g N/A
Calories per 10 g protein 106kcal 73kcal N/A
Weight per 100 calories 526g 435g N/A
Net carbs 2.14g 1.05g N/A
Carbs 3.74g 2.65g 0%
Sugar 1.1g 0.3g N/A
Fiber 1.6g 1.6g 0%
Saturated fat 0.03g 0.041g 0%
Monounsaturated fat 0.04g 0.088g 0%
Tryptophan 0.017mg 0.039mg 0%
Threonine 0.083mg 0.104mg 0%
Isoleucine 0.147mg 0.104mg 0%
Leucine 0.13mg 0.191mg 0%
Lysine 0.099mg 0.11mg 0%
Methionine 0.019mg 0.036mg 0%
Phenylalanine 0.11mg 0.13mg 0%
Valine 0.11mg 0.127mg 0%
Histidine 0.036mg 0.051mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Basil
Basil
2
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 +41.1%
Contains more ProteinProtein +75%
Contains more FatsFats +220%
~equal in Water ~92.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
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
Contains less Sat. FatSaturated fat -26.8%
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +455.7%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.