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Basil vs. Wheat Bread — In-Depth Nutrition Comparison

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How are basil and wheat Bread different?

  • Basil is higher in vitamin K, vitamin A, copper, and vitamin C; however, wheat Bread is richer in selenium, vitamin B1, vitamin B3, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin K for basil is 341% higher.
  • Basil has less sodium.

Basil, fresh and Bread, wheat, toasted are the varieties used in this article.

Infographic

Basil vs Wheat Bread 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +32.3%
Contains more CopperCopper +94.4%
Contains less SodiumSodium -99.3%
Contains more IronIron +29%
Contains more ZincZinc +81.5%
Contains more PhosphorusPhosphorus +235.7%
Contains more ManganeseManganese +19.9%
Contains more SeleniumSelenium +11033.3%
~equal in Magnesium ~59mg
~equal in Calcium ~165mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +8900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin KVitamin K +7177.2%
Contains more Vitamin B1Vitamin B1 +1191.2%
Contains more Vitamin B2Vitamin B2 +402.6%
Contains more Vitamin B3Vitamin B3 +592.9%
Contains more Vitamin B5Vitamin B5 +118.2%
Contains more FolateFolate +26.5%
Contains more CholineCholine +93.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.153mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
1
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +279.9%
Contains more ProteinProtein +311.4%
Contains more FatsFats +567.2%
Contains more CarbsCarbs +2004.5%
Contains more OtherOther +84.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +1058%
Contains more Poly. FatPolyunsaturated fat +342.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Wheat Bread DV% diff.
Vitamin K 414.8µg 5.7µg 341%
Selenium 0.3µg 33.4µg 60%
Vitamin B1 0.034mg 0.439mg 34%
Vitamin B3 0.902mg 6.25mg 33%
Vitamin A 264µg 0µg 29%
Sodium 4mg 601mg 26%
Vitamin B2 0.076mg 0.382mg 24%
Copper 0.385mg 0.198mg 21%
Vitamin C 18mg 0.2mg 20%
Protein 3.15g 12.96g 20%
Phosphorus 56mg 188mg 19%
Carbs 2.65g 55.77g 18%
Calories 23kcal 313kcal 15%
Fiber 1.6g 4.7g 12%
Iron 3.17mg 4.09mg 12%
Manganese 1.148mg 1.377mg 10%
Polyunsaturated fat 0.389g 1.72g 9%
Zinc 0.81mg 1.47mg 6%
Fats 0.64g 4.27g 6%
Folate 68µg 86µg 5%
Vitamin B5 0.209mg 0.456mg 5%
Vitamin E 0.8mg 0.24mg 4%
Saturated fat 0.041g 0.989g 4%
Monounsaturated fat 0.088g 1.019g 2%
Choline 11.4mg 22.1mg 2%
Potassium 295mg 223mg 2%
Magnesium 64mg 59mg 1%
Calcium 177mg 165mg 1%
Net carbs 1.05g 51.07g N/A
Sugar 0.3g 6.42g N/A
Vitamin B6 0.155mg 0.153mg 0%
Tryptophan 0.039mg 0.092mg 0%
Threonine 0.104mg 0.299mg 0%
Isoleucine 0.104mg 0.258mg 0%
Leucine 0.191mg 0.461mg 0%
Lysine 0.11mg 0.215mg 0%
Methionine 0.036mg 0.105mg 0%
Phenylalanine 0.13mg 0.315mg 0%
Valine 0.127mg 0.31mg 0%
Histidine 0.051mg 0.15mg 0%
Fructose 0.02g 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Wheat Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
104%
Basil
36%
Wheat Bread
Minerals Daily Need Coverage Score
57%
Basil
89%
Wheat Bread

Comparison summary

Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 10)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.5)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 6.12g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 597mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 0.948g)
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.
Which food is richer in vitamins?
?
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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.