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Basil vs Leek - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Leek
Leek is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 38)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.001g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food contains less Sugars?
Basil
Basil contains less Sugars (difference - 3.6g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 16mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Basil Leek
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
170
Basil
34
Leek
Mineral Summary Score
34
Basil
15
Leek

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
Basil
8
:
0
Leek
Contains more Iron +51%
Contains more Calcium +200%
Contains more Potassium +63.9%
Contains more Magnesium +128.6%
Contains more Copper +220.8%
Contains more Zinc +575%
Contains more Phosphorus +60%
Contains less Sodium -80%
Contains more Iron +51%
Contains more Calcium +200%
Contains more Potassium +63.9%
Contains more Magnesium +128.6%
Contains more Copper +220.8%
Contains more Zinc +575%
Contains more Phosphorus +60%
Contains less Sodium -80%

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
Basil
6
:
3
Leek
Contains more Vitamin C +50%
Contains more Vitamin A +216.4%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +49.3%
Contains more Vitamin K +782.6%
Contains more Vitamin E +15%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B6 +50.3%
Contains more Vitamin C +50%
Contains more Vitamin A +216.4%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +49.3%
Contains more Vitamin K +782.6%
Contains more Vitamin E +15%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B6 +50.3%

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 the food
Protein
19%
Basil
9%
Leek
Carbohydrates
3%
Basil
14%
Leek
Fats
3%
Basil
1%
Leek

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Basil Leek Opinion
Calories 23 61 Leek
Protein 3.15 1.5 Basil
Fats 0.64 0.3 Basil
Vitamin C 18 12 Basil
Carbs 2.65 14.15 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 3.17 2.1 Basil
Calcium 177 59 Basil
Potassium 295 180 Basil
Magnesium 64 28 Basil
Sugars 0.3 3.9 Leek
Fiber 1.6 1.8 Leek
Copper 0.385 0.12 Basil
Zinc 0.81 0.12 Basil
Starch
Phosphorus 56 35 Basil
Sodium 4 20 Basil
Vitamin A 5275 1667 Basil
Vitamin E 0.8 0.92 Leek
Vitamin D 0 0
Vitamin B1 0.034 0.06 Leek
Vitamin B2 0.076 0.03 Basil
Vitamin B3 0.902 0.4 Basil
Vitamin B5 0.209 0.14 Basil
Vitamin B6 0.155 0.233 Leek
Vitamin B12 0 0
Vitamin K 414.8 47 Basil
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.041 0.04 Leek
Monounsaturated Fat 0.088 0.004 Basil
Polyunsaturated fat 0.389 0.166 Basil
Tryptophan 0.039 0.012 Basil
Threonine 0.104 0.063 Basil
Isoleucine 0.104 0.052 Basil
Leucine 0.191 0.096 Basil
Lysine 0.11 0.078 Basil
Methionine 0.036 0.018 Basil
Phenylalanine 0.13 0.055 Basil
Valine 0.127 0.056 Basil
Histidine 0.051 0.025 Basil
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.