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Basil vs. Broccoli — In-Depth Nutrition Comparison

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The main differences between Basil and Broccoli

  • Basil has more Vitamin K, Manganese, Copper, Iron, Vitamin A, Calcium, and Magnesium, however, Broccoli has more Vitamin C, and Vitamin B5.
  • Daily need coverage for Vitamin K from Basil is 261% higher.
  • Broccoli has 9 times less Vitamin A than Basil. Basil has 264µg of Vitamin A, while Broccoli has 31µg.

Food types used in this article are Basil, fresh and Broccoli, raw.

Infographic

Basil vs Broccoli 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
7
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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +204.8%
Contains more CalciumCalcium +276.6%
Contains more IronIron +334.2%
Contains more CopperCopper +685.7%
Contains more ZincZinc +97.6%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +446.7%
Contains more PhosphorusPhosphorus +17.9%
Contains more SeleniumSelenium +733.3%
~equal in Potassium ~316mg

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
3
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% 317% 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 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +746.7%
Contains more Vitamin B3Vitamin B3 +41.2%
Contains more Vitamin KVitamin K +308.3%
Contains more Vitamin CVitamin C +395.6%
Contains more Vitamin B1Vitamin B1 +108.8%
Contains more Vitamin B2Vitamin B2 +53.9%
Contains more Vitamin B5Vitamin B5 +174.2%
Contains more Vitamin B6Vitamin B6 +12.9%
Contains more CholineCholine +64%
~equal in Vitamin E ~0.78mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~63µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
4
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +11.7%
Contains more FatsFats +73%
Contains more OtherOther +72.4%
Contains more CarbsCarbs +150.6%
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
2
8% 17% 75%
Saturated Fat: Sat. Fat 0.041 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated Fat +700%
Contains more Poly. FatPolyunsaturated fat +923.7%
~equal in Saturated Fat ~0.039g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Basil
1
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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2350%
Contains more FructoseFructose +3300%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Broccoli Opinion
Calories 23kcal 34kcal Broccoli
Protein 3.15g 2.82g Basil
Fats 0.64g 0.37g Basil
Vitamin C 18mg 89.2mg Broccoli
Net carbs 1.05g 4.04g Broccoli
Carbs 2.65g 6.64g Broccoli
Magnesium 64mg 21mg Basil
Calcium 177mg 47mg Basil
Potassium 295mg 316mg Broccoli
Iron 3.17mg 0.73mg Basil
Sugar 0.3g 1.7g Basil
Fiber 1.6g 2.6g Broccoli
Copper 0.385mg 0.049mg Basil
Zinc 0.81mg 0.41mg Basil
Phosphorus 56mg 66mg Broccoli
Sodium 4mg 33mg Basil
Vitamin A 5275IU 623IU Basil
Vitamin A 264µg 31µg Basil
Vitamin E 0.8mg 0.78mg Basil
Manganese 1.148mg 0.21mg Basil
Selenium 0.3µg 2.5µg Broccoli
Vitamin B1 0.034mg 0.071mg Broccoli
Vitamin B2 0.076mg 0.117mg Broccoli
Vitamin B3 0.902mg 0.639mg Basil
Vitamin B5 0.209mg 0.573mg Broccoli
Vitamin B6 0.155mg 0.175mg Broccoli
Vitamin K 414.8µg 101.6µg Basil
Folate 68µg 63µg Basil
Choline 11.4mg 18.7mg Broccoli
Saturated Fat 0.041g 0.039g Broccoli
Monounsaturated Fat 0.088g 0.011g Basil
Polyunsaturated fat 0.389g 0.038g Basil
Tryptophan 0.039mg 0.033mg Basil
Threonine 0.104mg 0.088mg Basil
Isoleucine 0.104mg 0.079mg Basil
Leucine 0.191mg 0.129mg Basil
Lysine 0.11mg 0.135mg Broccoli
Methionine 0.036mg 0.038mg Broccoli
Phenylalanine 0.13mg 0.117mg Basil
Valine 0.127mg 0.125mg Basil
Histidine 0.051mg 0.059mg Broccoli
Fructose 0.02g 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Broccoli
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
121%
Basil
61%
Broccoli
Minerals Daily Need Coverage Score
57%
Basil
19%
Broccoli

Comparison summary

Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 38)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $2.4)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 29mg)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.