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Basil vs. Grape leaves — In-Depth Nutrition Comparison

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How are Basil and Grape leaves different?

  • Basil is richer in Vitamin K, and Vitamin C, while Grape leaves are higher in Vitamin A RAE, Manganese, Fiber, Vitamin B2, Vitamin B6, Calcium, Vitamin B3, and Vitamin E .
  • Basil covers your daily need of Vitamin K 255% more than Grape leaves.
  • Basil contains 2 times more Vitamin C than Grape leaves. Basil contains 18mg of Vitamin C, while Grape leaves contain 11.1mg.

Basil, fresh and Grape leaves, raw types were used in this article.

Infographic

Basil vs Grape leaves 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
3
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more IronIron +20.5%
Contains more ZincZinc +20.9%
Contains less SodiumSodium -55.6%
Contains more MagnesiumMagnesium +48.4%
Contains more CalciumCalcium +105.1%
Contains more PhosphorusPhosphorus +62.5%
Contains more ManganeseManganese +148.7%
Contains more SeleniumSelenium +200%
~equal in Potassium ~272mg
~equal in Copper ~0.415mg

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
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 60% 317% 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 37% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +62.2%
Contains more Vitamin KVitamin K +282%
Contains more Vitamin AVitamin A +421.7%
Contains more Vitamin E Vitamin E +150%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +365.8%
Contains more Vitamin B3Vitamin B3 +161.9%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +158.1%
Contains more FolateFolate +22.1%
Contains more CholineCholine +12.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
1
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +25.6%
Contains more ProteinProtein +77.8%
Contains more FatsFats +231.3%
Contains more CarbsCarbs +553.2%
~equal in Other ~1.65g

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
23% 5% 72%
Saturated Fat: Sat. Fat 0.336 g
Monounsaturated Fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated Fat -87.8%
Contains more Poly. FatPolyunsaturated fat +173.8%
~equal in Monounsaturated Fat ~0.081g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Grape leaves Opinion
Calories 23kcal 93kcal Grape leaves
Protein 3.15g 5.6g Grape leaves
Fats 0.64g 2.12g Grape leaves
Vitamin C 18mg 11.1mg Basil
Net carbs 1.05g 6.31g Grape leaves
Carbs 2.65g 17.31g Grape leaves
Magnesium 64mg 95mg Grape leaves
Calcium 177mg 363mg Grape leaves
Potassium 295mg 272mg Basil
Iron 3.17mg 2.63mg Basil
Sugar 0.3g 6.3g Basil
Fiber 1.6g 11g Grape leaves
Copper 0.385mg 0.415mg Grape leaves
Zinc 0.81mg 0.67mg Basil
Phosphorus 56mg 91mg Grape leaves
Sodium 4mg 9mg Basil
Vitamin A 5275IU 27521IU Grape leaves
Vitamin A RAE 264µg 1376µg Grape leaves
Vitamin E 0.8mg 2mg Grape leaves
Manganese 1.148mg 2.855mg Grape leaves
Selenium 0.3µg 0.9µg Grape leaves
Vitamin B1 0.034mg 0.04mg Grape leaves
Vitamin B2 0.076mg 0.354mg Grape leaves
Vitamin B3 0.902mg 2.362mg Grape leaves
Vitamin B5 0.209mg 0.231mg Grape leaves
Vitamin B6 0.155mg 0.4mg Grape leaves
Vitamin K 414.8µg 108.6µg Basil
Folate 68µg 83µg Grape leaves
Choline 11.4mg 12.8mg Grape leaves
Saturated Fat 0.041g 0.336g Basil
Monounsaturated Fat 0.088g 0.081g Basil
Polyunsaturated fat 0.389g 1.065g Grape leaves
Tryptophan 0.039mg Basil
Threonine 0.104mg Basil
Isoleucine 0.104mg Basil
Leucine 0.191mg Basil
Lysine 0.11mg Basil
Methionine 0.036mg Basil
Phenylalanine 0.13mg Basil
Valine 0.127mg Basil
Histidine 0.051mg Basil
Fructose 0.02g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Grape leaves
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
121%
Basil
178%
Grape leaves
Minerals Daily Need Coverage Score
57%
Basil
87%
Grape leaves

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 6g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.295g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.8)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.