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Watercress vs Basil - 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.
Watercress Basil
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
Watercress Basil
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
119
Watercress
170
Basil
Mineral Summary Score
15
Watercress
34
Basil

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
:
6
Basil
Contains more Potassium +11.9%
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%
Equal in Phosphorus - 56
Contains more Potassium +11.9%
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%
Equal in Phosphorus - 56

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
:
4
Basil
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%
Contains more Vitamin A +65.3%
Contains more Vitamin B3 +351%
Contains more Vitamin B6 +20.2%
Contains more Vitamin K +65.9%

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
14%
Watercress
19%
Basil
Carbohydrates
1%
Watercress
3%
Basil
Fats
0%
Watercress
3%
Basil

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