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Basil vs. Mango — In-Depth Nutrition Comparison

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Significant differences between Basil and Mango

  • Basil has more Vitamin K, Manganese, Iron, Copper, Vitamin A RAE, Calcium, Magnesium, Zinc, and Folate, however, Mango is richer in Vitamin C.
  • Basil covers your daily Vitamin K needs 342% more than Mango.
  • Mango has 20 times less Iron than Basil. Basil has 3.17mg of Iron, while Mango has 0.16mg.

Specific food types used in this comparison are Basil, fresh and Mangos, raw.

Infographic

Basil vs Mango 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.
Basil
8
:
2
Mango
Contains more Calcium +1509.1%
Contains more Iron +1881.3%
Contains more Magnesium +540%
Contains more Phosphorus +300%
Contains more Potassium +75.6%
Contains more Zinc +800%
Contains more Copper +246.8%
Contains more Manganese +1722.2%
Contains less Sodium -75%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +1509.1%
Contains more Iron +1881.3%
Contains more Magnesium +540%
Contains more Phosphorus +300%
Contains more Potassium +75.6%
Contains more Zinc +800%
Contains more Copper +246.8%
Contains more Manganese +1722.2%
Contains less Sodium -75%
Contains more Selenium +100%

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
8
:
2
Mango
Contains more Vitamin A +387.5%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +34.8%
Contains more Vitamin B6 +30.3%
Contains more Folate +58.1%
Contains more Vitamin K +9776.2%
Contains more Vitamin E +12.5%
Contains more Vitamin C +102.2%
Equal in Vitamin B5 - 0.197
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin A +387.5%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +34.8%
Contains more Vitamin B6 +30.3%
Contains more Folate +58.1%
Contains more Vitamin K +9776.2%
Contains more Vitamin E +12.5%
Contains more Vitamin C +102.2%
Equal in Vitamin B5 - 0.197

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
4
:
1
Mango
Contains more Protein +284.1%
Contains more Fats +68.4%
Contains more Water +10.3%
Contains more Other +316.7%
Contains more Carbs +465.3%
Equal in Water - 83.46
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +284.1%
Contains more Fats +68.4%
Contains more Water +10.3%
Contains more Other +316.7%
Contains more Carbs +465.3%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
2
:
1
Mango
Contains less Saturated Fat -55.4%
Contains more Polyunsaturated fat +447.9%
Contains more Monounsaturated Fat +59.1%
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -55.4%
Contains more Polyunsaturated fat +447.9%
Contains more Monounsaturated Fat +59.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Basil
1
:
3
Mango
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +9950%
Contains more Fructose +23300%
6% 6% 87%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.02 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.27 g
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +9950%
Contains more Fructose +23300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Mango
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Basil Mango Opinion
Net carbs 1.05g 13.38g Mango
Protein 3.15g 0.82g Basil
Fats 0.64g 0.38g Basil
Carbs 2.65g 14.98g Mango
Calories 23kcal 60kcal Mango
Fructose 0.02g 4.68g Mango
Sugar 0.3g 13.66g Basil
Fiber 1.6g 1.6g
Calcium 177mg 11mg Basil
Iron 3.17mg 0.16mg Basil
Magnesium 64mg 10mg Basil
Phosphorus 56mg 14mg Basil
Potassium 295mg 168mg Basil
Sodium 4mg 1mg Mango
Zinc 0.81mg 0.09mg Basil
Copper 0.385mg 0.111mg Basil
Manganese 1.148mg 0.063mg Basil
Selenium 0.3µg 0.6µg Mango
Vitamin A 5275IU 1082IU Basil
Vitamin A RAE 264µg 54µg Basil
Vitamin E 0.8mg 0.9mg Mango
Vitamin C 18mg 36.4mg Mango
Vitamin B1 0.034mg 0.028mg Basil
Vitamin B2 0.076mg 0.038mg Basil
Vitamin B3 0.902mg 0.669mg Basil
Vitamin B5 0.209mg 0.197mg Basil
Vitamin B6 0.155mg 0.119mg Basil
Folate 68µg 43µg Basil
Vitamin K 414.8µg 4.2µg Basil
Tryptophan 0.039mg 0.013mg Basil
Threonine 0.104mg 0.031mg Basil
Isoleucine 0.104mg 0.029mg Basil
Leucine 0.191mg 0.05mg Basil
Lysine 0.11mg 0.066mg Basil
Methionine 0.036mg 0.008mg Basil
Phenylalanine 0.13mg 0.027mg Basil
Valine 0.127mg 0.042mg Basil
Histidine 0.051mg 0.019mg Basil
Saturated Fat 0.041g 0.092g Basil
Monounsaturated Fat 0.088g 0.14g Mango
Polyunsaturated fat 0.389g 0.071g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
131%
Basil
26%
Mango
Minerals Daily Need Coverage Score
57%
Basil
9%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 19)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.5)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 13.36g)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.051g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.