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Basil vs. Escarole — In-Depth Nutrition Comparison

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How are basil and escarole different?

  • Basil is richer in vitamin K, manganese, copper, iron, vitamin A, vitamin C, calcium, magnesium, and vitamin B6, while escarole is higher in vitamin B5.
  • Basil covers your daily need for vitamin K, 169% more than escarole.
  • Basil contains 10 times more vitamin B6 than escarole. Basil contains 0.155mg of vitamin B6, while escarole contains 0.016mg.
  • Basil has a higher glycemic index (70) than escarole (0).

Basil, fresh and Escarole, cooked, boiled, drained, no salt added types were used in this article.

Infographic

Basil vs Escarole 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
10
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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Contains more MagnesiumMagnesium +392.3%
Contains more CalciumCalcium +284.8%
Contains more PotassiumPotassium +20.4%
Contains more IronIron +340.3%
Contains more CopperCopper +342.5%
Contains more ZincZinc +17.4%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +198.2%
Contains more SeleniumSelenium +50%

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
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 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 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin CVitamin C +445.5%
Contains more Vitamin AVitamin A +180.9%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +189.1%
Contains more Vitamin B6Vitamin B6 +868.8%
Contains more Vitamin KVitamin K +95.8%
Contains more Vitamin B1Vitamin B1 +73.5%
Contains more Vitamin B5Vitamin B5 +295.2%
Contains more FolateFolate +14.7%
Contains more CholineCholine +35.1%
~equal in Vitamin D ~0µg
~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
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +173.9%
Contains more FatsFats +255.6%
Contains more OtherOther +14.5%
Contains more CarbsCarbs +15.8%
~equal in Water ~94.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
3
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated fat +2100%
Contains more Poly. FatPolyunsaturated fat +380.2%
~equal in Saturated fat ~0.042g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Escarole DV% diff.
Vitamin K 414.8µg 211.9µg 169%
Copper 0.385mg 0.087mg 33%
Manganese 1.148mg 0.385mg 33%
Iron 3.17mg 0.72mg 31%
Vitamin A 264µg 94µg 19%
Vitamin C 18mg 3.3mg 16%
Calcium 177mg 46mg 13%
Vitamin B5 0.209mg 0.826mg 12%
Magnesium 64mg 13mg 12%
Vitamin B6 0.155mg 0.016mg 11%
Fiber 1.6g 2.8g 5%
Phosphorus 56mg 22mg 5%
Protein 3.15g 1.15g 4%
Vitamin B3 0.902mg 0.312mg 4%
Folate 68µg 78µg 3%
Vitamin E 0.8mg 0.4mg 3%
Polyunsaturated fat 0.389g 0.081g 2%
Vitamin B1 0.034mg 0.059mg 2%
Potassium 295mg 245mg 1%
Zinc 0.81mg 0.69mg 1%
Sodium 4mg 19mg 1%
Choline 11.4mg 15.4mg 1%
Fats 0.64g 0.18g 1%
Vitamin B2 0.076mg 0.062mg 1%
Calories 23kcal 19kcal 0%
Carbs 2.65g 3.07g 0%
Net carbs 1.05g 0.27g N/A
Sugar 0.3g 0.23g N/A
Selenium 0.3µg 0.2µg 0%
Saturated fat 0.041g 0.042g 0%
Monounsaturated fat 0.088g 0.004g 0%
Tryptophan 0.039mg 0.005mg 0%
Threonine 0.104mg 0.046mg 0%
Isoleucine 0.104mg 0.066mg 0%
Leucine 0.191mg 0.09mg 0%
Lysine 0.11mg 0.058mg 0%
Methionine 0.036mg 0.013mg 0%
Phenylalanine 0.13mg 0.049mg 0%
Valine 0.127mg 0.058mg 0%
Histidine 0.051mg 0.021mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Escarole
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
57%
Escarole
Minerals Daily Need Coverage Score
57%
Basil
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.07g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 70)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $2.8)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 0.001g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.