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Basil vs. Fortune cookie — In-Depth Nutrition Comparison

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A recap on differences between basil and fortune cookie

  • Basil has more vitamin K, vitamin A, manganese, copper, iron, vitamin C, calcium, magnesium, and vitamin B6; however, fortune cookie is higher in vitamin B1.
  • Basil covers your daily vitamin K needs 345% more than fortune cookie.

Food varieties used in this article are Basil, fresh and Cookies, fortune.

Infographic

Basil vs Fortune cookie 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
9
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% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Contains more MagnesiumMagnesium +814.3%
Contains more CalciumCalcium +1375%
Contains more PotassiumPotassium +619.5%
Contains more IronIron +120.1%
Contains more CopperCopper +541.7%
Contains more ZincZinc +376.5%
Contains more PhosphorusPhosphorus +60%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +504.2%
Contains more SeleniumSelenium +866.7%

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
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%
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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +26300%
Contains more Vitamin EVitamin E +2566.7%
Contains more Vitamin B6Vitamin B6 +1092.3%
Contains more Vitamin KVitamin K +37609.1%
Contains more CholineCholine +90%
Contains more Vitamin B1Vitamin B1 +435.3%
Contains more Vitamin B2Vitamin B2 +71.1%
Contains more Vitamin B3Vitamin B3 +104%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~66µg

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
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more WaterWater +1050.8%
Contains more OtherOther +36.4%
Contains more ProteinProtein +33.3%
Contains more FatsFats +321.9%
Contains more CarbsCarbs +3069.8%

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
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +1428.4%
Contains more Poly. FatPolyunsaturated fat +19.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Fortune cookie DV% diff.
Vitamin K 414.8µg 1.1µg 345%
Manganese 1.148mg 0.19mg 42%
Copper 0.385mg 0.06mg 36%
Vitamin A 264µg 1µg 29%
Carbs 2.65g 84g 27%
Iron 3.17mg 1.44mg 22%
Vitamin C 18mg 0mg 20%
Calories 23kcal 378kcal 18%
Calcium 177mg 12mg 17%
Magnesium 64mg 7mg 14%
Vitamin B1 0.034mg 0.182mg 12%
Vitamin B6 0.155mg 0.013mg 11%
Potassium 295mg 41mg 7%
Vitamin B3 0.902mg 1.84mg 6%
Zinc 0.81mg 0.17mg 6%
Selenium 0.3µg 2.9µg 5%
Vitamin E 0.8mg 0.03mg 5%
Vitamin B2 0.076mg 0.13mg 4%
Monounsaturated fat 0.088g 1.345g 3%
Fats 0.64g 2.7g 3%
Phosphorus 56mg 35mg 3%
Saturated fat 0.041g 0.669g 3%
Protein 3.15g 4.2g 2%
Vitamin B5 0.209mg 0.297mg 2%
Polyunsaturated fat 0.389g 0.466g 1%
Choline 11.4mg 6mg 1%
Folate 68µg 66µg 1%
Sodium 4mg 31mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 1.05g 82.4g N/A
Sugar 0.3g 45.42g N/A
Fiber 1.6g 1.6g 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.039mg 0.061mg 0%
Threonine 0.104mg 0.123mg 0%
Isoleucine 0.104mg 0.165mg 0%
Leucine 0.191mg 0.295mg 0%
Lysine 0.11mg 0.157mg 0%
Methionine 0.036mg 0.076mg 0%
Phenylalanine 0.13mg 0.203mg 0%
Valine 0.127mg 0.192mg 0%
Histidine 0.051mg 0.088mg 0%
Fructose 0.02g 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Fortune cookie
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
15%
Fortune cookie
Minerals Daily Need Coverage Score
57%
Basil
15%
Fortune cookie

Comparison summary

Which food is cheaper?
Fortune cookie
Fortune cookie is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 45.12g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 0.628g)
Which food is lower in glycemic index?
Basil
Basil is lower in glycemic index (difference - 7)
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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.