Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Basil vs Garden cress - In-Depth Nutrition Comparison

Compare

What are the differences between Basil and Garden cress?

  • Basil is higher in Manganese, Copper, Iron, and Calcium, yet Garden cress is higher in Vitamin K, Vitamin C, Vitamin B2, Potassium, Vitamin A RAE, and Vitamin B6.
  • Garden cress's daily need coverage for Vitamin K is 106% more.
  • Basil has 2 times more Iron than Garden cress. While Basil has 3.17mg of Iron, Garden cress has only 1.3mg.

We used Basil, fresh and Cress, garden, raw types in this article.

Infographic

Basil vs Garden cress 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +118.5%
Contains more Iron +143.8%
Contains more Magnesium +68.4%
Contains less Sodium -71.4%
Contains more Zinc +252.2%
Contains more Copper +126.5%
Contains more Phosphorus +35.7%
Contains more Potassium +105.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 119% 46% 24% 27% 1% 23% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Contains more Calcium +118.5%
Contains more Iron +143.8%
Contains more Magnesium +68.4%
Contains less Sodium -71.4%
Contains more Zinc +252.2%
Contains more Copper +126.5%
Contains more Phosphorus +35.7%
Contains more Potassium +105.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Basil
1
:
Contains more Vitamin E +14.3%
Contains more Vitamin A +31.1%
Contains more Vitamin C +283.3%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +59.4%
Contains more Folate +17.6%
Contains more Vitamin K +30.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin E +14.3%
Contains more Vitamin A +31.1%
Contains more Vitamin C +283.3%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +59.4%
Contains more Folate +17.6%
Contains more Vitamin K +30.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Basil Garden cress
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Basil Garden cress Opinion
Net carbs 1.05g 4.4g Garden cress
Protein 3.15g 2.6g Basil
Fats 0.64g 0.7g Garden cress
Carbs 2.65g 5.5g Garden cress
Calories 23kcal 32kcal Garden cress
Starch g g
Fructose 0.02g g Basil
Sugar 0.3g 4.4g Basil
Fiber 1.6g 1.1g Basil
Calcium 177mg 81mg Basil
Iron 3.17mg 1.3mg Basil
Magnesium 64mg 38mg Basil
Phosphorus 56mg 76mg Garden cress
Potassium 295mg 606mg Garden cress
Sodium 4mg 14mg Basil
Zinc 0.81mg 0.23mg Basil
Copper 0.385mg 0.17mg Basil
Vitamin A 5275IU 6917IU Garden cress
Vitamin E 0.8mg 0.7mg Basil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18mg 69mg Garden cress
Vitamin B1 0.034mg 0.08mg Garden cress
Vitamin B2 0.076mg 0.26mg Garden cress
Vitamin B3 0.902mg 1mg Garden cress
Vitamin B5 0.209mg 0.242mg Garden cress
Vitamin B6 0.155mg 0.247mg Garden cress
Folate 68µg 80µg Garden cress
Vitamin B12 0µg 0µg
Vitamin K 414.8µg 541.9µg Garden cress
Tryptophan 0.039mg mg Basil
Threonine 0.104mg mg Basil
Isoleucine 0.104mg mg Basil
Leucine 0.191mg mg Basil
Lysine 0.11mg mg Basil
Methionine 0.036mg mg Basil
Phenylalanine 0.13mg mg Basil
Valine 0.127mg mg Basil
Histidine 0.051mg mg Basil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.041g 0.023g Garden cress
Monounsaturated Fat 0.088g 0.239g Garden cress
Polyunsaturated fat 0.389g 0.228g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Basil
187
Garden cress
Mineral Summary Score
52
Basil
31
Garden cress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Basil
16%
Garden cress
Carbohydrates
3%
Basil
6%
Garden cress
Fats
3%
Basil
3%
Garden cress

Comparison summary

Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 70)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.8)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 4.1g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 10mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.