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Basil vs. Club sandwich — In-Depth Nutrition Comparison

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A recap on differences between basil and club sandwich

  • Basil has more vitamin K, vitamin A, copper, and iron; however, club sandwich is higher in selenium, vitamin B3, phosphorus, and vitamin B12.
  • Basil covers your daily vitamin K needs 338% more than club sandwich.
  • Club sandwich contains 15 times less vitamin A than basil. Basil contains 5275IU of vitamin A, while club sandwich contains 359IU.
  • Basil has less saturated fat.

Food varieties used in this article are Basil, fresh and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Basil vs Club sandwich 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
7
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +86.3%
Contains more PotassiumPotassium +30.5%
Contains more IronIron +131.4%
Contains more CopperCopper +332.6%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +65.4%
Contains more PhosphorusPhosphorus +283.9%
Contains more SeleniumSelenium +8166.7%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +309.1%
Contains more Vitamin AVitamin A +654.3%
Contains more Vitamin EVitamin E +31.1%
Contains more Vitamin KVitamin K +4667.8%
Contains more FolateFolate +119.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +405.9%
Contains more Vitamin B2Vitamin B2 +144.7%
Contains more Vitamin B3Vitamin B3 +518.1%
Contains more Vitamin B5Vitamin B5 +295.2%
Contains more Vitamin B6Vitamin B6 +91%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +319.3%

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +75.3%
Contains more ProteinProtein +445.7%
Contains more FatsFats +1157.8%
Contains more CarbsCarbs +649.8%
Contains more OtherOther +58%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +3251.1%
Contains more Poly. FatPolyunsaturated fat +383.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Club sandwich DV% diff.
Vitamin K 414.8µg 8.7µg 338%
Manganese 1.148mg 50%
Selenium 0.3µg 24.8µg 45%
Copper 0.385mg 0.089mg 33%
Vitamin B3 0.902mg 5.575mg 29%
Protein 3.15g 17.19g 28%
Sodium 4mg 630mg 27%
Vitamin A 264µg 35µg 25%
Phosphorus 56mg 215mg 23%
Iron 3.17mg 1.37mg 23%
Vitamin B12 0µg 0.47µg 20%
Vitamin C 18mg 4.4mg 15%
Cholesterol 0mg 46mg 15%
Saturated fat 0.041g 3.109g 14%
Vitamin B1 0.034mg 0.172mg 12%
Vitamin B5 0.209mg 0.826mg 12%
Vitamin B6 0.155mg 0.296mg 11%
Fats 0.64g 8.05g 11%
Polyunsaturated fat 0.389g 1.88g 10%
Calories 23kcal 220kcal 10%
Folate 68µg 31µg 9%
Vitamin B2 0.076mg 0.186mg 8%
Calcium 177mg 95mg 8%
Magnesium 64mg 32mg 8%
Monounsaturated fat 0.088g 2.949g 7%
Choline 11.4mg 47.8mg 7%
Carbs 2.65g 19.87g 6%
Zinc 0.81mg 1.34mg 5%
Fiber 1.6g 1.2g 2%
Potassium 295mg 226mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.8mg 0.61mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 1.05g 18.67g N/A
Sugar 0.3g 4.68g N/A
Trans fat 0g 0.071g 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%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Club 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
37%
Club sandwich
Minerals Daily Need Coverage Score
57%
Basil
50%
Club sandwich

Comparison summary

Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 70)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 4.38g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 626mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 3.068g)
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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.