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Basil vs. Garden cress — In-Depth Nutrition Comparison

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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 A, vitamin B2, potassium, 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
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +118.5%
Contains more IronIron +143.8%
Contains more CopperCopper +126.5%
Contains more ZincZinc +252.2%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +107.6%
Contains more PotassiumPotassium +105.4%
Contains more PhosphorusPhosphorus +35.7%
Contains more SeleniumSelenium +200%

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
1
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin CVitamin C +283.3%
Contains more Vitamin AVitamin A +31.1%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin B3Vitamin B3 +10.9%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B6Vitamin B6 +59.4%
Contains more Vitamin KVitamin K +30.6%
Contains more FolateFolate +17.6%
Contains more CholineCholine +71.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Garden cress DV% diff.
Vitamin K 414.8µg 541.9µg 106%
Vitamin C 18mg 69mg 57%
Manganese 1.148mg 0.553mg 26%
Copper 0.385mg 0.17mg 24%
Iron 3.17mg 1.3mg 23%
Vitamin B2 0.076mg 0.26mg 14%
Calcium 177mg 81mg 10%
Vitamin A 264µg 346µg 9%
Potassium 295mg 606mg 9%
Vitamin B6 0.155mg 0.247mg 7%
Magnesium 64mg 38mg 6%
Zinc 0.81mg 0.23mg 5%
Vitamin B1 0.034mg 0.08mg 4%
Phosphorus 56mg 76mg 3%
Folate 68µg 80µg 3%
Fiber 1.6g 1.1g 2%
Carbs 2.65g 5.5g 1%
Vitamin E 0.8mg 0.7mg 1%
Choline 11.4mg 19.5mg 1%
Selenium 0.3µg 0.9µg 1%
Protein 3.15g 2.6g 1%
Polyunsaturated fat 0.389g 0.228g 1%
Vitamin B3 0.902mg 1mg 1%
Vitamin B5 0.209mg 0.242mg 1%
Calories 23kcal 32kcal 0%
Fats 0.64g 0.7g 0%
Net carbs 1.05g 4.4g N/A
Sugar 0.3g 4.4g N/A
Sodium 4mg 14mg 0%
Saturated fat 0.041g 0.023g 0%
Monounsaturated fat 0.088g 0.239g 0%
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%

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +21.2%
Contains more CarbsCarbs +107.5%
Contains more OtherOther +20%
~equal in Fats ~0.7g
~equal in Water ~89.4g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Poly. FatPolyunsaturated fat +70.6%
Contains less Sat. FatSaturated fat -43.9%
Contains more Mono. FatMonounsaturated fat +171.6%

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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. 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.