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Basil vs Watercress - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.014g)
Which food contains less Sugars?
Watercress
Watercress contains less Sugars (difference - 0.1g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 37mg)
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)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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 Watercress
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Basil Watercress
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
119
Watercress
Mineral Summary Score
34
Basil
15
Watercress

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
6
:
Contains more Iron +1485%
Contains more Calcium +47.5%
Contains more Magnesium +204.8%
Contains more Copper +400%
Contains more Zinc +636.4%
Contains less Sodium -90.2%
Contains more Potassium +11.9%
Equal in Phosphorus - 60
Contains more Iron +1485%
Contains more Calcium +47.5%
Contains more Magnesium +204.8%
Contains more Copper +400%
Contains more Zinc +636.4%
Contains less Sodium -90.2%
Contains more Potassium +11.9%
Equal in Phosphorus - 60

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
4
:
Contains more Vitamin A +65.3%
Contains more Vitamin B3 +351%
Contains more Vitamin B6 +20.2%
Contains more Vitamin K +65.9%
Contains more Vitamin C +138.9%
Contains more Vitamin E +25%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B5 +48.3%
Contains more Vitamin A +65.3%
Contains more Vitamin B3 +351%
Contains more Vitamin B6 +20.2%
Contains more Vitamin K +65.9%
Contains more Vitamin C +138.9%
Contains more Vitamin E +25%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B5 +48.3%

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
14%
Watercress
Carbohydrates
3%
Basil
1%
Watercress
Fats
3%
Basil
0%
Watercress

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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 Watercress Opinion
Calories 23 11 Basil
Protein 3.15 2.3 Basil
Fats 0.64 0.1 Basil
Vitamin C 18 43 Watercress
Carbs 2.65 1.29 Basil
Cholesterol 0 0
Vitamin D 0 0
Iron 3.17 0.2 Basil
Calcium 177 120 Basil
Potassium 295 330 Watercress
Magnesium 64 21 Basil
Sugars 0.3 0.2 Basil
Fiber 1.6 0.5 Basil
Copper 0.385 0.077 Basil
Zinc 0.81 0.11 Basil
Starch
Phosphorus 56 60 Watercress
Sodium 4 41 Basil
Vitamin A 5275 3191 Basil
Vitamin E 0.8 1 Watercress
Vitamin D 0 0
Vitamin B1 0.034 0.09 Watercress
Vitamin B2 0.076 0.12 Watercress
Vitamin B3 0.902 0.2 Basil
Vitamin B5 0.209 0.31 Watercress
Vitamin B6 0.155 0.129 Basil
Vitamin B12 0 0
Vitamin K 414.8 250 Basil
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.041 0.027 Watercress
Monounsaturated Fat 0.088 0.008 Basil
Polyunsaturated fat 0.389 0.035 Basil
Tryptophan 0.039 0.03 Basil
Threonine 0.104 0.133 Watercress
Isoleucine 0.104 0.093 Basil
Leucine 0.191 0.166 Basil
Lysine 0.11 0.134 Watercress
Methionine 0.036 0.02 Basil
Phenylalanine 0.13 0.114 Basil
Valine 0.127 0.137 Watercress
Histidine 0.051 0.04 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.