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Basil vs. Cottage cheese — In-Depth Nutrition Comparison

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What are the main differences between Basil and Cottage cheese?

  • Basil is richer in Vitamin K, Manganese, Copper, Iron, Vitamin A, and Vitamin C, yet Cottage cheese is richer in Vitamin B12, Selenium, and Phosphorus.
  • Basil's daily need coverage for Vitamin K is 346% higher.
  • Basil contains less Sodium.

We used Basil, fresh and Cheese, cottage, creamed, large or small curd types in this comparison.

Infographic

Basil vs Cottage cheese 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
8
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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +113.3%
Contains more PotassiumPotassium +183.7%
Contains more IronIron +4428.6%
Contains more CopperCopper +1227.6%
Contains more ZincZinc +102.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +57300%
Contains more PhosphorusPhosphorus +183.9%
Contains more SeleniumSelenium +3133.3%

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%
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% 8.4% 1.6% 3% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3667.9%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B3Vitamin B3 +811.1%
Contains more Vitamin B6Vitamin B6 +237%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +114.5%
Contains more Vitamin B5Vitamin B5 +166.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +61.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more WaterWater +15.4%
Contains more ProteinProtein +253%
Contains more FatsFats +571.9%
Contains more CarbsCarbs +27.5%
~equal in Other ~1.41g

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
66% 30% 5%
Saturated Fat: Sat. Fat 1.718 g
Monounsaturated Fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated Fat -97.6%
Contains more Poly. FatPolyunsaturated fat +216.3%
Contains more Mono. FatMonounsaturated Fat +784.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Basil
3
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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Maltose ~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 Cottage cheese
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Basil Cottage cheese Opinion
Calories 23kcal 98kcal Cottage cheese
Protein 3.15g 11.12g Cottage cheese
Fats 0.64g 4.3g Cottage cheese
Vitamin C 18mg 0mg Basil
Net carbs 1.05g 3.38g Cottage cheese
Carbs 2.65g 3.38g Cottage cheese
Cholesterol 0mg 17mg Basil
Vitamin D 0IU 3IU Cottage cheese
Magnesium 64mg 8mg Basil
Calcium 177mg 83mg Basil
Potassium 295mg 104mg Basil
Iron 3.17mg 0.07mg Basil
Sugar 0.3g 2.67g Basil
Fiber 1.6g 0g Basil
Copper 0.385mg 0.029mg Basil
Zinc 0.81mg 0.4mg Basil
Phosphorus 56mg 159mg Cottage cheese
Sodium 4mg 364mg Basil
Vitamin A 5275IU 140IU Basil
Vitamin A 264µg 37µg Basil
Vitamin E 0.8mg 0.08mg Basil
Vitamin D 0µg 0.1µg Cottage cheese
Manganese 1.148mg 0.002mg Basil
Selenium 0.3µg 9.7µg Cottage cheese
Vitamin B1 0.034mg 0.027mg Basil
Vitamin B2 0.076mg 0.163mg Cottage cheese
Vitamin B3 0.902mg 0.099mg Basil
Vitamin B5 0.209mg 0.557mg Cottage cheese
Vitamin B6 0.155mg 0.046mg Basil
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 414.8µg 0µg Basil
Folate 68µg 12µg Basil
Choline 11.4mg 18.4mg Cottage cheese
Saturated Fat 0.041g 1.718g Basil
Monounsaturated Fat 0.088g 0.778g Cottage cheese
Polyunsaturated fat 0.389g 0.123g Basil
Tryptophan 0.039mg 0.147mg Cottage cheese
Threonine 0.104mg 0.5mg Cottage cheese
Isoleucine 0.104mg 0.591mg Cottage cheese
Leucine 0.191mg 1.116mg Cottage cheese
Lysine 0.11mg 0.934mg Cottage cheese
Methionine 0.036mg 0.269mg Cottage cheese
Phenylalanine 0.13mg 0.577mg Cottage cheese
Valine 0.127mg 0.748mg Cottage cheese
Histidine 0.051mg 0.326mg Cottage cheese
Fructose 0.02g 0g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Cottage cheese
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
14%
Cottage cheese
Minerals Daily Need Coverage Score
57%
Basil
23%
Cottage cheese

Comparison summary

Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 60)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 2.37g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 360mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 1.677g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.