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  6. Quinoa vs. Basil

Quinoa vs. Basil — In-Depth Nutrition Comparison

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Differences between Quinoa and Basil

  • Quinoa has more Phosphorus, and Vitamin B1, while Basil has more Vitamin K, Vitamin A RAE, Manganese, Copper, Iron, Vitamin C, Calcium, and Folate.
  • Basil's daily need coverage for Vitamin K is 346% higher.
  • Basil contains 3 times less Vitamin B1 than Quinoa. Quinoa contains 0.107mg of Vitamin B1, while Basil contains 0.034mg.

The food types used in this comparison are Quinoa, cooked and Basil, fresh.

Infographic

Quinoa vs Basil 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.
Quinoa
Quinoa
3
:
6
Basil
Basil
Contains more Phosphorus +171.4%
Contains more Zinc +34.6%
Contains more Selenium +833.3%
Contains more Calcium +941.2%
Contains more Iron +112.8%
Contains more Potassium +71.5%
Contains less Sodium -42.9%
Contains more Copper +100.5%
Contains more Manganese +81.9%
Equal in Magnesium - 64
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Basil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Phosphorus +171.4%
Contains more Zinc +34.6%
Contains more Selenium +833.3%
Contains more Calcium +941.2%
Contains more Iron +112.8%
Contains more Potassium +71.5%
Contains less Sodium -42.9%
Contains more Copper +100.5%
Contains more Manganese +81.9%
Equal in Magnesium - 64

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.
Quinoa
Quinoa
2
:
8
Basil
Basil
Contains more Vitamin B1 +214.7%
Contains more Vitamin B2 +44.7%
Contains more Vitamin A +105400%
Contains more Vitamin E +27%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +118.9%
Contains more Vitamin B6 +26%
Contains more Folate +61.9%
Contains more Vitamin K +∞%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Basil
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%
Contains more Vitamin B1 +214.7%
Contains more Vitamin B2 +44.7%
Contains more Vitamin A +105400%
Contains more Vitamin E +27%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +118.9%
Contains more Vitamin B6 +26%
Contains more Folate +61.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
:
2
Basil
Basil
Contains more Protein +39.7%
Contains more Fats +200%
Contains more Carbs +703.8%
Contains more Water +28.6%
Contains more Other +94.8%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Basil
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 Protein +39.7%
Contains more Fats +200%
Contains more Carbs +703.8%
Contains more Water +28.6%
Contains more Other +94.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Basil
Basil
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +177.1%
Contains less Saturated Fat -82.3%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Basil
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +177.1%
Contains less Saturated Fat -82.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
3
Basil
Basil
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Basil
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
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Basil Opinion
Net carbs 18.5g 1.05g Quinoa
Protein 4.4g 3.15g Quinoa
Fats 1.92g 0.64g Quinoa
Carbs 21.3g 2.65g Quinoa
Calories 120kcal 23kcal Quinoa
Starch 17.63g Quinoa
Fructose 0.02g Basil
Sugar 0.87g 0.3g Basil
Fiber 2.8g 1.6g Quinoa
Calcium 17mg 177mg Basil
Iron 1.49mg 3.17mg Basil
Magnesium 64mg 64mg
Phosphorus 152mg 56mg Quinoa
Potassium 172mg 295mg Basil
Sodium 7mg 4mg Basil
Zinc 1.09mg 0.81mg Quinoa
Copper 0.192mg 0.385mg Basil
Manganese 0.631mg 1.148mg Basil
Selenium 2.8µg 0.3µg Quinoa
Vitamin A 5IU 5275IU Basil
Vitamin A RAE 0µg 264µg Basil
Vitamin E 0.63mg 0.8mg Basil
Vitamin C 0mg 18mg Basil
Vitamin B1 0.107mg 0.034mg Quinoa
Vitamin B2 0.11mg 0.076mg Quinoa
Vitamin B3 0.412mg 0.902mg Basil
Vitamin B5 0.209mg Basil
Vitamin B6 0.123mg 0.155mg Basil
Folate 42µg 68µg Basil
Vitamin K 0µg 414.8µg Basil
Tryptophan 0.052mg 0.039mg Quinoa
Threonine 0.131mg 0.104mg Quinoa
Isoleucine 0.157mg 0.104mg Quinoa
Leucine 0.261mg 0.191mg Quinoa
Lysine 0.239mg 0.11mg Quinoa
Methionine 0.096mg 0.036mg Quinoa
Phenylalanine 0.185mg 0.13mg Quinoa
Valine 0.185mg 0.127mg Quinoa
Histidine 0.127mg 0.051mg Quinoa
Saturated Fat 0.231g 0.041g Basil
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.088g Quinoa
Polyunsaturated fat 1.078g 0.389g Quinoa

Which food is preferable for your diet?

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

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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
11%
Quinoa
131%
Basil
Minerals Daily Need Coverage Score
38%
Quinoa
57%
Basil

Comparison summary

Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 17)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.8)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.19g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.