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Basil vs. Bulgur — In-Depth Nutrition Comparison

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What are the differences between Basil and Bulgur?

  • Basil is higher in Vitamin K, Copper, Vitamin A RAE, Iron, Manganese, Vitamin C, Calcium, Folate, and Magnesium, yet Bulgur is higher in Fiber.
  • Basil's daily need coverage for Vitamin K is 345% more.

We used Basil, fresh and Bulgur, cooked types in this article.

Infographic

Basil vs Bulgur 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
9
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%
Bulgur
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1670%
Contains more PotassiumPotassium +333.8%
Contains more IronIron +230.2%
Contains more CopperCopper +413.3%
Contains more ZincZinc +42.1%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +88.5%
Contains more SeleniumSelenium +100%

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
8
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%
Bulgur
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 0% 0.12% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +263650%
Contains more Vitamin E Vitamin E +7900%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B6Vitamin B6 +86.7%
Contains more Vitamin KVitamin K +82860%
Contains more FolateFolate +277.8%
Contains more CholineCholine +65.2%
Contains more Vitamin B1Vitamin B1 +67.6%
Contains more Vitamin B3Vitamin B3 +10.9%
Contains more Vitamin B5Vitamin B5 +64.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Bulgur
1
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more FatsFats +166.7%
Contains more WaterWater +18.4%
Contains more OtherOther +341.2%
Contains more CarbsCarbs +601.1%
~equal in Protein ~3.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
3
8% 17% 75%
Saturated Fat: Sat. Fat 0.041 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Bulgur
0
25% 18% 57%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated Fat +183.9%
Contains more Poly. FatPolyunsaturated fat +296.9%
~equal in Saturated Fat ~0.042g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Bulgur Opinion
Calories 23kcal 83kcal Bulgur
Protein 3.15g 3.08g Basil
Fats 0.64g 0.24g Basil
Vitamin C 18mg 0mg Basil
Net carbs 1.05g 14.08g Bulgur
Carbs 2.65g 18.58g Bulgur
Magnesium 64mg 32mg Basil
Calcium 177mg 10mg Basil
Potassium 295mg 68mg Basil
Iron 3.17mg 0.96mg Basil
Sugar 0.3g 0.1g Bulgur
Fiber 1.6g 4.5g Bulgur
Copper 0.385mg 0.075mg Basil
Zinc 0.81mg 0.57mg Basil
Phosphorus 56mg 40mg Basil
Sodium 4mg 5mg Basil
Vitamin A 5275IU 2IU Basil
Vitamin A RAE 264µg 0µg Basil
Vitamin E 0.8mg 0.01mg Basil
Manganese 1.148mg 0.609mg Basil
Selenium 0.3µg 0.6µg Bulgur
Vitamin B1 0.034mg 0.057mg Bulgur
Vitamin B2 0.076mg 0.028mg Basil
Vitamin B3 0.902mg 1mg Bulgur
Vitamin B5 0.209mg 0.344mg Bulgur
Vitamin B6 0.155mg 0.083mg Basil
Vitamin K 414.8µg 0.5µg Basil
Folate 68µg 18µg Basil
Choline 11.4mg 6.9mg Basil
Saturated Fat 0.041g 0.042g Basil
Monounsaturated Fat 0.088g 0.031g Basil
Polyunsaturated fat 0.389g 0.098g Basil
Tryptophan 0.039mg 0.048mg Bulgur
Threonine 0.104mg 0.089mg Basil
Isoleucine 0.104mg 0.114mg Bulgur
Leucine 0.191mg 0.208mg Bulgur
Lysine 0.11mg 0.085mg Basil
Methionine 0.036mg 0.048mg Bulgur
Phenylalanine 0.13mg 0.145mg Bulgur
Valine 0.127mg 0.139mg Bulgur
Histidine 0.051mg 0.071mg Bulgur
Fructose 0.02g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Bulgur
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
8%
Bulgur
Minerals Daily Need Coverage Score
57%
Basil
21%
Bulgur

Comparison summary

Which food is lower in Sugar?
Bulgur
Bulgur is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 23)
Which food is cheaper?
Bulgur
Bulgur is cheaper (difference - $0.8)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.001g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
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)

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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.