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Basil vs. Mozzarella — In-Depth Nutrition Comparison

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Differences between basil and mozzarella

  • Basil has more vitamin K, vitamin A, copper, and iron, while mozzarella has more phosphorus, calcium, vitamin B12, selenium, and zinc.
  • Basil's daily need coverage for vitamin K is 344% higher.
  • Mozzarella contains 14 times less copper than basil. Basil contains 0.385mg of copper, while mozzarella contains 0.027mg.
  • The amount of saturated fat in basil is lower.
  • Mozzarella has a lower glycemic index. The glycemic index of mozzarella is 27, while the glycemic index of basil is 70.

The food types used in this comparison are Basil, fresh and Cheese, mozzarella, low sodium.

Infographic

Basil vs Mozzarella 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
6
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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +210.5%
Contains more IronIron +1168%
Contains more CopperCopper +1325.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +313%
Contains more ZincZinc +286.4%
Contains more PhosphorusPhosphorus +835.7%
Contains more SeleniumSelenium +5133.3%

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
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% 88% 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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +92.7%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B3Vitamin B3 +651.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +93.8%
Contains more Vitamin KVitamin K +22944.4%
Contains more FolateFolate +655.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +347.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +61.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
1
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more WaterWater +84.5%
Contains more ProteinProtein +773%
Contains more FatsFats +2571.9%
Contains more CarbsCarbs +17%
Contains more OtherOther +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +5404.5%
Contains more Poly. FatPolyunsaturated fat +30.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Mozzarella
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Basil Mozzarella DV% diff.
Vitamin K 414.8µg 1.8µg 344%
Phosphorus 56mg 524mg 67%
Calcium 177mg 731mg 55%
Manganese 1.148mg 50%
Saturated fat 0.041g 10.867g 49%
Protein 3.15g 27.5g 49%
Copper 0.385mg 0.027mg 40%
Vitamin B12 0µg 0.92µg 38%
Iron 3.17mg 0.25mg 37%
Selenium 0.3µg 15.7µg 28%
Fats 0.64g 17.1g 25%
Zinc 0.81mg 3.13mg 21%
Vitamin B2 0.076mg 0.34mg 20%
Vitamin C 18mg 0mg 20%
Cholesterol 0mg 54mg 18%
Folate 68µg 9µg 15%
Vitamin A 264µg 137µg 14%
Calories 23kcal 280kcal 13%
Monounsaturated fat 0.088g 4.844g 12%
Magnesium 64mg 26mg 9%
Fiber 1.6g 0g 6%
Potassium 295mg 95mg 6%
Vitamin B6 0.155mg 0.08mg 6%
Vitamin B3 0.902mg 0.12mg 5%
Vitamin E 0.8mg 0.15mg 4%
Vitamin B5 0.209mg 4%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 13IU 2%
Sodium 4mg 16mg 1%
Polyunsaturated fat 0.389g 0.509g 1%
Choline 11.4mg 18.4mg 1%
Vitamin B1 0.034mg 0.02mg 1%
Carbs 2.65g 3.1g 0%
Net carbs 1.05g 3.1g N/A
Sugar 0.3g 1.23g N/A
Tryptophan 0.039mg 0%
Threonine 0.104mg 0%
Isoleucine 0.104mg 0%
Leucine 0.191mg 0%
Lysine 0.11mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.13mg 0%
Valine 0.127mg 0%
Histidine 0.051mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Mozzarella
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
104%
Basil
23%
Mozzarella
Minerals Daily Need Coverage Score
57%
Basil
66%
Mozzarella

Comparison summary

Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 43)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 10.826g)
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
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.

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.