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Basil vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the differences between basil and cheese sandwich?

  • Basil is higher in vitamin A, copper, and vitamin C, yet cheese sandwich is higher in phosphorus, selenium, vitamin B2, vitamin B1, and vitamin B3.
  • Basil's daily need coverage for vitamin A is 104% more.
  • Basil has 12 times more vitamin C than cheese sandwich. While basil has 18mg of vitamin C, cheese sandwich has only 1.5mg.
  • The amount of saturated fat in basil is lower.
  • The glycemic index of cheese sandwich is lower.

We used Basil, fresh and Crackers, wheat, sandwich, with cheese filling types in this article.

Infographic

Basil vs Cheese sandwich 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
4
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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +18.5%
Contains more IronIron +21%
Contains more CopperCopper +140.6%
Contains less SodiumSodium -99.5%
Contains more CalciumCalcium +15.3%
Contains more PhosphorusPhosphorus +582.1%
Contains more SeleniumSelenium +8000%
~equal in Potassium ~306mg
~equal in Zinc ~0.87mg
~equal in Manganese ~1.083mg

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
5
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin AVitamin A +1157.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +952.9%
Contains more Vitamin B2Vitamin B2 +461.8%
Contains more Vitamin B3Vitamin B3 +253.1%
Contains more Vitamin B5Vitamin B5 +197.6%
Contains more Vitamin B6Vitamin B6 +68.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~64µg

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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2776.9%
Contains more ProteinProtein +211.1%
Contains more FatsFats +3806.3%
Contains more CarbsCarbs +2096.2%
Contains more OtherOther +153.3%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +11662.5%
Contains more Poly. FatPolyunsaturated fat +2256.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Cheese sandwich DV% diff.
Vitamin K 414.8µg 346%
Polyunsaturated fat 0.389g 9.166g 59%
Phosphorus 56mg 382mg 47%
Selenium 0.3µg 24.3µg 44%
Fats 0.64g 25g 37%
Sodium 4mg 839mg 36%
Vitamin B1 0.034mg 0.358mg 27%
Vitamin B2 0.076mg 0.427mg 27%
Vitamin A 264µg 21µg 27%
Monounsaturated fat 0.088g 10.351g 26%
Copper 0.385mg 0.16mg 25%
Calories 23kcal 497kcal 24%
Carbs 2.65g 58.2g 19%
Saturated fat 0.041g 4.129g 19%
Vitamin C 18mg 1.5mg 18%
Vitamin B3 0.902mg 3.185mg 14%
Protein 3.15g 9.8g 13%
Vitamin B6 0.155mg 0.261mg 8%
Vitamin B5 0.209mg 0.622mg 8%
Iron 3.17mg 2.62mg 7%
Fiber 1.6g 3.1g 6%
Vitamin E 0.8mg 5%
Vitamin B12 0µg 0.12µg 5%
Manganese 1.148mg 1.083mg 3%
Calcium 177mg 204mg 3%
Magnesium 64mg 54mg 2%
Choline 11.4mg 2%
Cholesterol 0mg 7mg 2%
Zinc 0.81mg 0.87mg 1%
Folate 68µg 64µg 1%
Net carbs 1.05g 55.1g N/A
Potassium 295mg 306mg 0%
Sugar 0.3g N/A
Tryptophan 0.039mg 0.13mg 0%
Threonine 0.104mg 0.298mg 0%
Isoleucine 0.104mg 0.383mg 0%
Leucine 0.191mg 0.698mg 0%
Lysine 0.11mg 0.344mg 0%
Methionine 0.036mg 0.167mg 0%
Phenylalanine 0.13mg 0.472mg 0%
Valine 0.127mg 0.438mg 0%
Histidine 0.051mg 0.219mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Cheese sandwich
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
32%
Cheese sandwich
Minerals Daily Need Coverage Score
57%
Basil
85%
Cheese sandwich

Comparison summary

Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 16)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 835mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 4.088g)
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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.