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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 RAE, 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 from 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
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.
Basil
Basil
5
:
5
Wheat Bread
Wheat Bread
Contains more Potassium +32.3%
Contains less Sodium -99.3%
Contains more Copper +94.4%
Contains more Iron +29%
Contains more Phosphorus +235.7%
Contains more Zinc +81.5%
Contains more Manganese +19.9%
Contains more Selenium +11033.3%
Equal in Calcium - 165
Equal in Magnesium - 59
Basil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Potassium +32.3%
Contains less Sodium -99.3%
Contains more Copper +94.4%
Contains more Iron +29%
Contains more Phosphorus +235.7%
Contains more Zinc +81.5%
Contains more Manganese +19.9%
Contains more Selenium +11033.3%
Equal in Calcium - 165
Equal in Magnesium - 59

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
Basil
5
:
5
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin C +8900%
Contains more Vitamin K +7177.2%
Contains more Vitamin B1 +1191.2%
Contains more Vitamin B2 +402.6%
Contains more Vitamin B3 +592.9%
Contains more Vitamin B5 +118.2%
Contains more Folate +26.5%
Equal in Vitamin B6 - 0.153
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin C +8900%
Contains more Vitamin K +7177.2%
Contains more Vitamin B1 +1191.2%
Contains more Vitamin B2 +402.6%
Contains more Vitamin B3 +592.9%
Contains more Vitamin B5 +118.2%
Contains more Folate +26.5%
Equal in Vitamin B6 - 0.153

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
Basil
1
:
4
Wheat Bread
Wheat Bread
Contains more Water +279.9%
Contains more Protein +311.4%
Contains more Fats +567.2%
Contains more Carbs +2004.5%
Contains more Other +84.7%
Basil
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Wheat Bread
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 Water +279.9%
Contains more Protein +311.4%
Contains more Fats +567.2%
Contains more Carbs +2004.5%
Contains more Other +84.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
Basil
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +1058%
Contains more Polyunsaturated fat +342.2%
Basil
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +1058%
Contains more Polyunsaturated 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 Opinion
Net carbs 1.05g 51.07g Wheat Bread
Protein 3.15g 12.96g Wheat Bread
Fats 0.64g 4.27g Wheat Bread
Carbs 2.65g 55.77g Wheat Bread
Calories 23kcal 313kcal Wheat Bread
Fructose 0.02g Basil
Sugar 0.3g 6.42g Basil
Fiber 1.6g 4.7g Wheat Bread
Calcium 177mg 165mg Basil
Iron 3.17mg 4.09mg Wheat Bread
Magnesium 64mg 59mg Basil
Phosphorus 56mg 188mg Wheat Bread
Potassium 295mg 223mg Basil
Sodium 4mg 601mg Basil
Zinc 0.81mg 1.47mg Wheat Bread
Copper 0.385mg 0.198mg Basil
Manganese 1.148mg 1.377mg Wheat Bread
Selenium 0.3µg 33.4µg Wheat Bread
Vitamin A 5275IU 0IU Basil
Vitamin A RAE 264µg 0µg Basil
Vitamin E 0.8mg 0.24mg Basil
Vitamin C 18mg 0.2mg Basil
Vitamin B1 0.034mg 0.439mg Wheat Bread
Vitamin B2 0.076mg 0.382mg Wheat Bread
Vitamin B3 0.902mg 6.25mg Wheat Bread
Vitamin B5 0.209mg 0.456mg Wheat Bread
Vitamin B6 0.155mg 0.153mg Basil
Folate 68µg 86µg Wheat Bread
Vitamin K 414.8µg 5.7µg Basil
Tryptophan 0.039mg 0.092mg Wheat Bread
Threonine 0.104mg 0.299mg Wheat Bread
Isoleucine 0.104mg 0.258mg Wheat Bread
Leucine 0.191mg 0.461mg Wheat Bread
Lysine 0.11mg 0.215mg Wheat Bread
Methionine 0.036mg 0.105mg Wheat Bread
Phenylalanine 0.13mg 0.315mg Wheat Bread
Valine 0.127mg 0.31mg Wheat Bread
Histidine 0.051mg 0.15mg Wheat Bread
Saturated Fat 0.041g 0.989g Basil
Monounsaturated Fat 0.088g 1.019g Wheat Bread
Polyunsaturated fat 0.389g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Wheat Bread
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
131%
Basil
38%
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.