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Basil vs. Asparagus — In-Depth Nutrition Comparison

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A recap on differences between basil and asparagus

  • Basil has more vitamin K, vitamin A, manganese, copper, calcium, vitamin C, iron, and magnesium; however, asparagus is higher in vitamin B1 and vitamin B2.
  • Basil covers your daily vitamin K needs 311% more than asparagus.
  • Asparagus contains 7 times less calcium than basil. Basil contains 177mg of calcium, while asparagus contains 24mg.
  • The glycemic index of basil is higher.

Food varieties used in this article are Basil, fresh and Asparagus, raw.

Infographic

Basil vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +637.5%
Contains more PotassiumPotassium +46%
Contains more IronIron +48.1%
Contains more CopperCopper +103.7%
Contains more ZincZinc +50%
Contains more ManganeseManganese +626.6%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +666.7%
~equal in Phosphorus ~52mg

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
5
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +221.4%
Contains more Vitamin AVitamin A +594.7%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more Vitamin KVitamin K +897.1%
Contains more FolateFolate +30.8%
Contains more Vitamin EVitamin E +41.3%
Contains more Vitamin B1Vitamin B1 +320.6%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more Vitamin B5Vitamin B5 +31.1%
Contains more CholineCholine +40.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.978mg
~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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +43.2%
Contains more FatsFats +433.3%
Contains more OtherOther +158.6%
Contains more CarbsCarbs +46.4%
~equal in Water ~93.22g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +678%
~equal in Saturated fat ~0.04g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Basil
1
6% 6% 87%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.02 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.27 g
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +3150%
Contains more FructoseFructose +4900%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Asparagus DV% diff.
Vitamin K 414.8µg 41.6µg 311%
Manganese 1.148mg 0.158mg 43%
Vitamin A 264µg 38µg 25%
Copper 0.385mg 0.189mg 22%
Calcium 177mg 24mg 15%
Vitamin C 18mg 5.6mg 14%
Iron 3.17mg 2.14mg 13%
Magnesium 64mg 14mg 12%
Vitamin B1 0.034mg 0.143mg 9%
Vitamin B2 0.076mg 0.141mg 5%
Vitamin B6 0.155mg 0.091mg 5%
Folate 68µg 52µg 4%
Selenium 0.3µg 2.3µg 4%
Potassium 295mg 202mg 3%
Fiber 1.6g 2.1g 2%
Zinc 0.81mg 0.54mg 2%
Vitamin E 0.8mg 1.13mg 2%
Polyunsaturated fat 0.389g 0.05g 2%
Protein 3.15g 2.2g 2%
Vitamin B5 0.209mg 0.274mg 1%
Choline 11.4mg 16mg 1%
Fructose 0.02g 1g 1%
Fats 0.64g 0.12g 1%
Phosphorus 56mg 52mg 1%
Calories 23kcal 20kcal 0%
Carbs 2.65g 3.88g 0%
Net carbs 1.05g 1.78g N/A
Sugar 0.3g 1.88g N/A
Sodium 4mg 2mg 0%
Vitamin B3 0.902mg 0.978mg 0%
Saturated fat 0.041g 0.04g 0%
Monounsaturated fat 0.088g 0g 0%
Tryptophan 0.039mg 0.027mg 0%
Threonine 0.104mg 0.084mg 0%
Isoleucine 0.104mg 0.075mg 0%
Leucine 0.191mg 0.128mg 0%
Lysine 0.11mg 0.104mg 0%
Methionine 0.036mg 0.031mg 0%
Phenylalanine 0.13mg 0.075mg 0%
Valine 0.127mg 0.115mg 0%
Histidine 0.051mg 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Asparagus
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
25%
Asparagus
Minerals Daily Need Coverage Score
57%
Basil
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 1.58g)
Which food is cheaper?
Basil
Basil is cheaper (difference - $1.2)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 38)
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.