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Basil vs. Cod — In-Depth Nutrition Comparison

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How are basil and cod different?

  • Basil is higher in vitamin K, vitamin A, manganese, copper, iron, and vitamin C; however, cod is richer in vitamin B5, selenium, vitamin B12, and phosphorus.
  • Daily need coverage for vitamin B5 for cod is 3056% higher.
  • Basil contains 4148 times more vitamin K than cod. While basil contains 414.8µg of vitamin K, cod contains only 0.1µg.
  • Cod has a lower glycemic index (0) than basil (70).

Basil, fresh and Fish, cod, Atlantic, raw are the varieties used in this article.

Infographic

Basil vs Cod 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
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%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1006.3%
Contains more IronIron +734.2%
Contains more CopperCopper +1275%
Contains more ZincZinc +80%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +7553.3%
Contains more PotassiumPotassium +40%
Contains more PhosphorusPhosphorus +262.5%
Contains more SeleniumSelenium +10933.3%

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
6
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%
Cod
Cod
7
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin KVitamin K +414700%
Contains more FolateFolate +871.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +123.5%
Contains more Vitamin B3Vitamin B3 +128.7%
Contains more Vitamin B5Vitamin B5 +73105.7%
Contains more Vitamin B6Vitamin B6 +58.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +471.9%

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.3%
Contains more OtherOther +400%
Contains more ProteinProtein +465.4%
~equal in Fats ~0.67g

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -68.7%
Contains more Poly. FatPolyunsaturated fat +68.4%
~equal in Monounsaturated fat ~0.094g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Cod
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 Cod DV% diff.
Vitamin B5 0.209mg 153mg 3056%
Vitamin K 414.8µg 0.1µg 346%
Selenium 0.3µg 33.1µg 60%
Manganese 1.148mg 0.015mg 49%
Copper 0.385mg 0.028mg 40%
Vitamin B12 0µg 0.91µg 38%
Iron 3.17mg 0.38mg 35%
Protein 3.15g 17.81g 29%
Vitamin A 264µg 12µg 28%
Phosphorus 56mg 203mg 21%
Vitamin C 18mg 1mg 19%
Calcium 177mg 16mg 16%
Folate 68µg 7µg 15%
Cholesterol 0mg 43mg 14%
Choline 11.4mg 65.2mg 10%
Magnesium 64mg 32mg 8%
Vitamin B6 0.155mg 0.245mg 7%
Vitamin B3 0.902mg 2.063mg 7%
Fiber 1.6g 0g 6%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Vitamin B1 0.034mg 0.076mg 4%
Zinc 0.81mg 0.45mg 3%
Potassium 295mg 413mg 3%
Calories 23kcal 82kcal 3%
Sodium 4mg 54mg 2%
Polyunsaturated fat 0.389g 0.231g 1%
Vitamin B2 0.076mg 0.065mg 1%
Vitamin E 0.8mg 0.64mg 1%
Carbs 2.65g 0g 1%
Fats 0.64g 0.67g 0%
Net carbs 1.05g 0g N/A
Sugar 0.3g 0g N/A
Saturated fat 0.041g 0.131g 0%
Monounsaturated fat 0.088g 0.094g 0%
Tryptophan 0.039mg 0.199mg 0%
Threonine 0.104mg 0.781mg 0%
Isoleucine 0.104mg 0.821mg 0%
Leucine 0.191mg 1.447mg 0%
Lysine 0.11mg 1.635mg 0%
Methionine 0.036mg 0.527mg 0%
Phenylalanine 0.13mg 0.695mg 0%
Valine 0.127mg 0.917mg 0%
Histidine 0.051mg 0.524mg 0%
Fructose 0.02g 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
Minerals Daily Need Coverage Score
57%
Basil
38%
Cod

Comparison summary

Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 70)
Which food is cheaper?
Cod
Cod is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 0.09g)
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.