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Basil vs. Kiwifruit — In-Depth Nutrition Comparison

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Important differences between Basil and Kiwifruit

  • Basil has more Vitamin K, Manganese, Iron, Vitamin A RAE, Copper, Calcium, Magnesium, Folate, and Vitamin B6, however, Kiwifruit has more Vitamin C.
  • Basil's daily need coverage for Vitamin K is 312% more.
  • Basil has 66 times more Vitamin A RAE than Kiwifruit. Basil has 264µg of Vitamin A RAE, while Kiwifruit has 4µg.

The food varieties used in the comparison are Basil, fresh and Kiwifruit, green, raw.

Infographic

Basil vs Kiwifruit 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +420.6%
Contains more Iron +922.6%
Contains more Magnesium +276.5%
Contains more Phosphorus +64.7%
Contains more Zinc +478.6%
Contains more Copper +196.2%
Contains more Manganese +1071.4%
Contains more Selenium +50%
Contains less Sodium -25%
Equal in Potassium - 312
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +420.6%
Contains more Iron +922.6%
Contains more Magnesium +276.5%
Contains more Phosphorus +64.7%
Contains more Zinc +478.6%
Contains more Copper +196.2%
Contains more Manganese +1071.4%
Contains more Selenium +50%
Contains less Sodium -25%
Equal in Potassium - 312

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
9
:
Contains more Vitamin A +5963.2%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B2 +204%
Contains more Vitamin B3 +164.5%
Contains more Vitamin B5 +14.2%
Contains more Vitamin B6 +146%
Contains more Folate +172%
Contains more Choline +46.2%
Contains more Vitamin K +929.3%
Contains more Vitamin E +82.5%
Contains more Vitamin C +415%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 7% 1037%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Contains more Vitamin A +5963.2%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B2 +204%
Contains more Vitamin B3 +164.5%
Contains more Vitamin B5 +14.2%
Contains more Vitamin B6 +146%
Contains more Folate +172%
Contains more Choline +46.2%
Contains more Vitamin K +929.3%
Contains more Vitamin E +82.5%
Contains more Vitamin C +415%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +176.3%
Contains more Fats +23.1%
Contains more Water +10.8%
Contains more Other +145.9%
Contains more Carbs +453.2%
Equal in Water - 83.07
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +176.3%
Contains more Fats +23.1%
Contains more Water +10.8%
Contains more Other +145.9%
Contains more Carbs +453.2%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +87.2%
Contains more Polyunsaturated fat +35.5%
Contains less Saturated Fat -29.3%
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +87.2%
Contains more Polyunsaturated fat +35.5%
Contains less Saturated Fat -29.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Galactose +58.8%
Contains more Sucrose +∞%
Contains more Glucose +20450%
Contains more Fructose +21650%
Contains more Maltose +∞%
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
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more Galactose +58.8%
Contains more Sucrose +∞%
Contains more Glucose +20450%
Contains more Fructose +21650%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Kiwifruit Opinion
Net carbs 1.05g 11.66g Kiwifruit
Protein 3.15g 1.14g Basil
Fats 0.64g 0.52g Basil
Carbs 2.65g 14.66g Kiwifruit
Calories 23kcal 61kcal Kiwifruit
Fructose 0.02g 4.35g Kiwifruit
Sugar 0.3g 8.99g Basil
Fiber 1.6g 3g Kiwifruit
Calcium 177mg 34mg Basil
Iron 3.17mg 0.31mg Basil
Magnesium 64mg 17mg Basil
Phosphorus 56mg 34mg Basil
Potassium 295mg 312mg Kiwifruit
Sodium 4mg 3mg Kiwifruit
Zinc 0.81mg 0.14mg Basil
Copper 0.385mg 0.13mg Basil
Manganese 1.148mg 0.098mg Basil
Selenium 0.3µg 0.2µg Basil
Vitamin A 5275IU 87IU Basil
Vitamin A RAE 264µg 4µg Basil
Vitamin E 0.8mg 1.46mg Kiwifruit
Vitamin C 18mg 92.7mg Kiwifruit
Vitamin B1 0.034mg 0.027mg Basil
Vitamin B2 0.076mg 0.025mg Basil
Vitamin B3 0.902mg 0.341mg Basil
Vitamin B5 0.209mg 0.183mg Basil
Vitamin B6 0.155mg 0.063mg Basil
Folate 68µg 25µg Basil
Choline 11.4mg 7.8mg Basil
Vitamin K 414.8µg 40.3µg Basil
Tryptophan 0.039mg 0.015mg Basil
Threonine 0.104mg 0.047mg Basil
Isoleucine 0.104mg 0.051mg Basil
Leucine 0.191mg 0.066mg Basil
Lysine 0.11mg 0.061mg Basil
Methionine 0.036mg 0.024mg Basil
Phenylalanine 0.13mg 0.044mg Basil
Valine 0.127mg 0.057mg Basil
Histidine 0.051mg 0.027mg Basil
Saturated Fat 0.041g 0.029g Kiwifruit
Monounsaturated Fat 0.088g 0.047g Basil
Polyunsaturated fat 0.389g 0.287g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
39%
Kiwifruit
Minerals Daily Need Coverage Score
57%
Basil
14%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 12)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $2.3)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 8.69g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.