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Basil vs Leek - In-Depth Nutrition Comparison

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Significant differences between Basil and Leek

  • Basil has more Vitamin K, Copper, Manganese, Vitamin A RAE, Iron, Calcium, Magnesium, Vitamin C, and Zinc, however Leek is richer in Vitamin B6.
  • Basil covers your daily Vitamin K needs 307% more than Leek.
  • Leek has 7 times less Zinc than Basil. Basil has 0.81mg of Zinc, while Leek has 0.12mg.

Specific food types used in this comparison are Basil, fresh and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Basil vs Leek 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Basil
8
:
0
Leek
Contains more Calcium +200%
Contains more Iron +51%
Contains more Magnesium +128.6%
Contains more Phosphorus +60%
Contains more Potassium +63.9%
Contains less Sodium -80%
Contains more Zinc +575%
Contains more Copper +220.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 119% 46% 24% 27% 1% 23% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Contains more Calcium +200%
Contains more Iron +51%
Contains more Magnesium +128.6%
Contains more Phosphorus +60%
Contains more Potassium +63.9%
Contains less Sodium -80%
Contains more Zinc +575%
Contains more Copper +220.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Basil
7
:
3
Leek
Contains more Vitamin A +216.4%
Contains more Vitamin C +50%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +49.3%
Contains more Vitamin K +782.6%
Contains more Vitamin E +15%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B6 +50.3%
Equal in Folate - 64
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin A +216.4%
Contains more Vitamin C +50%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +49.3%
Contains more Vitamin K +782.6%
Contains more Vitamin E +15%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B6 +50.3%
Equal in Folate - 64

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Basil Leek
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Basil Leek Opinion
Net carbs 1.05g 12.35g Leek
Protein 3.15g 1.5g Basil
Fats 0.64g 0.3g Basil
Carbs 2.65g 14.15g Leek
Calories 23kcal 61kcal Leek
Starch g g
Fructose 0.02g g Basil
Sugar 0.3g 3.9g Basil
Fiber 1.6g 1.8g Leek
Calcium 177mg 59mg Basil
Iron 3.17mg 2.1mg Basil
Magnesium 64mg 28mg Basil
Phosphorus 56mg 35mg Basil
Potassium 295mg 180mg Basil
Sodium 4mg 20mg Basil
Zinc 0.81mg 0.12mg Basil
Copper 0.385mg 0.12mg Basil
Vitamin A 5275IU 1667IU Basil
Vitamin E 0.8mg 0.92mg Leek
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18mg 12mg Basil
Vitamin B1 0.034mg 0.06mg Leek
Vitamin B2 0.076mg 0.03mg Basil
Vitamin B3 0.902mg 0.4mg Basil
Vitamin B5 0.209mg 0.14mg Basil
Vitamin B6 0.155mg 0.233mg Leek
Folate 68µg 64µg Basil
Vitamin B12 0µg 0µg
Vitamin K 414.8µg 47µg Basil
Tryptophan 0.039mg 0.012mg Basil
Threonine 0.104mg 0.063mg Basil
Isoleucine 0.104mg 0.052mg Basil
Leucine 0.191mg 0.096mg Basil
Lysine 0.11mg 0.078mg Basil
Methionine 0.036mg 0.018mg Basil
Phenylalanine 0.13mg 0.055mg Basil
Valine 0.127mg 0.056mg Basil
Histidine 0.051mg 0.025mg Basil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.041g 0.04g Leek
Monounsaturated Fat 0.088g 0.004g Basil
Polyunsaturated fat 0.389g 0.166g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Basil
35
Leek
Mineral Summary Score
52
Basil
24
Leek

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Basil
9%
Leek
Carbohydrates
3%
Basil
14%
Leek
Fats
3%
Basil
1%
Leek

Comparison summary

Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 38)
Which food is cheaper?
Leek
Leek is cheaper (difference - $2.4)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 3.6g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 16mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.