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Basil vs. Cardoon — In-Depth Nutrition Comparison

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What are the main differences between Basil and Cardoon?

  • Cardoon has less Manganese, Iron, Vitamin A RAE, Vitamin C, Copper, Calcium, Zinc, and Magnesium than Basil.
  • Basil's daily need coverage for Manganese is 39% higher.
  • Basil contains less Sodium.

We used Basil, fresh and Cardoon, raw types in this comparison.

Infographic

Basil vs Cardoon 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +152.9%
Contains more IronIron +352.9%
Contains more CopperCopper +66.7%
Contains more ZincZinc +376.5%
Contains more PhosphorusPhosphorus +143.5%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +348.4%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +35.6%

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
9
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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51% 0%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B3Vitamin B3 +200.7%
Contains more Vitamin B6Vitamin B6 +33.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +61.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~68µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
3
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more ProteinProtein +350%
Contains more FatsFats +540%
Contains more OtherOther +32.7%
Contains more CarbsCarbs +53.6%
~equal in Water ~94g

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
16% 26% 59%
Saturated Fat: Sat. Fat 0.011 g
Monounsaturated Fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Mono. FatMonounsaturated Fat +388.9%
Contains more Poly. FatPolyunsaturated fat +848.8%
Contains less Sat. FatSaturated Fat -73.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Cardoon Opinion
Calories 23kcal 17kcal Basil
Protein 3.15g 0.7g Basil
Fats 0.64g 0.1g Basil
Vitamin C 18mg 2mg Basil
Net carbs 1.05g 2.47g Cardoon
Carbs 2.65g 4.07g Cardoon
Magnesium 64mg 42mg Basil
Calcium 177mg 70mg Basil
Potassium 295mg 400mg Cardoon
Iron 3.17mg 0.7mg Basil
Sugar 0.3g Cardoon
Fiber 1.6g 1.6g
Copper 0.385mg 0.231mg Basil
Zinc 0.81mg 0.17mg Basil
Phosphorus 56mg 23mg Basil
Sodium 4mg 170mg Basil
Vitamin A 5275IU 0IU Basil
Vitamin A RAE 264µg 0µg Basil
Vitamin E 0.8mg Basil
Manganese 1.148mg 0.256mg Basil
Selenium 0.3µg 0.2µg Basil
Vitamin B1 0.034mg 0.02mg Basil
Vitamin B2 0.076mg 0.03mg Basil
Vitamin B3 0.902mg 0.3mg Basil
Vitamin B5 0.209mg 0.338mg Cardoon
Vitamin B6 0.155mg 0.116mg Basil
Vitamin K 414.8µg Basil
Folate 68µg 68µg
Choline 11.4mg Basil
Saturated Fat 0.041g 0.011g Cardoon
Monounsaturated Fat 0.088g 0.018g Basil
Polyunsaturated fat 0.389g 0.041g Basil
Tryptophan 0.039mg Basil
Threonine 0.104mg Basil
Isoleucine 0.104mg Basil
Leucine 0.191mg Basil
Lysine 0.11mg Basil
Methionine 0.036mg Basil
Phenylalanine 0.13mg Basil
Valine 0.127mg Basil
Histidine 0.051mg Basil
Fructose 0.02g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Cardoon
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
9%
Cardoon
Minerals Daily Need Coverage Score
57%
Basil
26%
Cardoon

Comparison summary

Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 70)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $2.8)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 166mg)
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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.