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Basil vs. Couscous — In-Depth Nutrition Comparison

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Summary of differences between basil and couscous

  • Basil has more vitamin K, vitamin A, manganese, copper, iron, vitamin C, calcium, magnesium, and folate; however, couscous is higher in selenium.
  • Basil covers your daily need for vitamin K, 346% more than couscous.

These are the specific foods used in this comparison Basil, fresh and Couscous, cooked.

Infographic

Basil vs Couscous 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
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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +2112.5%
Contains more PotassiumPotassium +408.6%
Contains more IronIron +734.2%
Contains more CopperCopper +839%
Contains more ZincZinc +211.5%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +1266.7%
Contains more SeleniumSelenium +9066.7%

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
8
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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +515.4%
Contains more Vitamin B2Vitamin B2 +181.5%
Contains more Vitamin B6Vitamin B6 +203.9%
Contains more Vitamin KVitamin K +414700%
Contains more FolateFolate +353.3%
Contains more CholineCholine +245.5%
Contains more Vitamin B1Vitamin B1 +85.3%
Contains more Vitamin B5Vitamin B5 +77.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.983mg
~equal in Vitamin B12 ~0µg

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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +300%
Contains more WaterWater +26.9%
Contains more OtherOther +476.9%
Contains more ProteinProtein +20.3%
Contains more CarbsCarbs +776.2%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +507.8%
Contains less Sat. FatSaturated fat -29.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Couscous DV% diff.
Vitamin K 414.8µg 0.1µg 346%
Selenium 0.3µg 27.5µg 49%
Manganese 1.148mg 0.084mg 46%
Copper 0.385mg 0.041mg 38%
Iron 3.17mg 0.38mg 35%
Vitamin A 264µg 0µg 29%
Vitamin C 18mg 0mg 20%
Calcium 177mg 8mg 17%
Folate 68µg 15µg 13%
Magnesium 64mg 8mg 13%
Vitamin B6 0.155mg 0.051mg 8%
Carbs 2.65g 23.22g 7%
Potassium 295mg 58mg 7%
Zinc 0.81mg 0.26mg 5%
Phosphorus 56mg 22mg 5%
Vitamin E 0.8mg 0.13mg 4%
Calories 23kcal 112kcal 4%
Vitamin B2 0.076mg 0.027mg 4%
Vitamin B5 0.209mg 0.371mg 3%
Polyunsaturated fat 0.389g 0.064g 2%
Vitamin B1 0.034mg 0.063mg 2%
Protein 3.15g 3.79g 1%
Vitamin B3 0.902mg 0.983mg 1%
Fiber 1.6g 1.4g 1%
Choline 11.4mg 3.3mg 1%
Fats 0.64g 0.16g 1%
Net carbs 1.05g 21.82g N/A
Sugar 0.3g 0.1g N/A
Sodium 4mg 5mg 0%
Saturated fat 0.041g 0.029g 0%
Monounsaturated fat 0.088g 0.022g 0%
Tryptophan 0.039mg 0.049mg 0%
Threonine 0.104mg 0.1mg 0%
Isoleucine 0.104mg 0.147mg 0%
Leucine 0.191mg 0.259mg 0%
Lysine 0.11mg 0.073mg 0%
Methionine 0.036mg 0.059mg 0%
Phenylalanine 0.13mg 0.184mg 0%
Valine 0.127mg 0.162mg 0%
Histidine 0.051mg 0.077mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Couscous
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
7%
Couscous
Minerals Daily Need Coverage Score
57%
Basil
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 5)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.5)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.