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Basil vs. Kiwi — In-Depth Nutrition Comparison

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Important differences between Basil and Kiwi

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

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

Infographic

Basil vs Kiwi 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.
Basil
8
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%
Kiwi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +276.5%
Contains more CalciumCalcium +420.6%
Contains more IronIron +922.6%
Contains more CopperCopper +196.2%
Contains more ZincZinc +478.6%
Contains more PhosphorusPhosphorus +64.7%
Contains more ManganeseManganese +1071.4%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -25%
~equal in Potassium ~312mg

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
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%
Kiwi
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 309% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +5963.2%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B2Vitamin B2 +204%
Contains more Vitamin B3Vitamin B3 +164.5%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin B6Vitamin B6 +146%
Contains more Vitamin KVitamin K +929.3%
Contains more FolateFolate +172%
Contains more CholineCholine +46.2%
Contains more Vitamin CVitamin C +415%
Contains more Vitamin EVitamin E +82.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
4
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +176.3%
Contains more FatsFats +23.1%
Contains more OtherOther +145.9%
Contains more CarbsCarbs +453.2%
~equal in Water ~83.07g

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
Kiwi
1
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated Fat +87.2%
Contains more Poly. FatPolyunsaturated fat +35.5%
Contains less Sat. FatSaturated Fat -29.3%

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
Kiwi
4
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 GalactoseGalactose +58.8%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +20450%
Contains more FructoseFructose +21650%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~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 Kiwi
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 Kiwi Opinion
Calories 23kcal 61kcal Kiwi
Protein 3.15g 1.14g Basil
Fats 0.64g 0.52g Basil
Vitamin C 18mg 92.7mg Kiwi
Net carbs 1.05g 11.66g Kiwi
Carbs 2.65g 14.66g Kiwi
Magnesium 64mg 17mg Basil
Calcium 177mg 34mg Basil
Potassium 295mg 312mg Kiwi
Iron 3.17mg 0.31mg Basil
Sugar 0.3g 8.99g Basil
Fiber 1.6g 3g Kiwi
Copper 0.385mg 0.13mg Basil
Zinc 0.81mg 0.14mg Basil
Phosphorus 56mg 34mg Basil
Sodium 4mg 3mg Kiwi
Vitamin A 5275IU 87IU Basil
Vitamin A 264µg 4µg Basil
Vitamin E 0.8mg 1.46mg Kiwi
Manganese 1.148mg 0.098mg Basil
Selenium 0.3µg 0.2µg Basil
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
Vitamin K 414.8µg 40.3µg Basil
Folate 68µg 25µg Basil
Choline 11.4mg 7.8mg Basil
Saturated Fat 0.041g 0.029g Kiwi
Monounsaturated Fat 0.088g 0.047g Basil
Polyunsaturated fat 0.389g 0.287g 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
Fructose 0.02g 4.35g Kiwi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
57%
Basil
14%
Kiwi

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 12)
Which food is cheaper?
Kiwi
Kiwi 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. Kiwi - 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.