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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, Iron, Calcium, Magnesium, Vitamin C, and Zinc, however Leek is richer in Vitamin B6.
  • Basil covers your daily Vitamin K needs 306% 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 Iron +51%
Contains more Calcium +200%
Contains more Potassium +63.9%
Contains more Magnesium +128.6%
Contains more Copper +220.8%
Contains more Zinc +575%
Contains more Phosphorus +60%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Contains more Iron +51%
Contains more Calcium +200%
Contains more Potassium +63.9%
Contains more Magnesium +128.6%
Contains more Copper +220.8%
Contains more Zinc +575%
Contains more Phosphorus +60%
Contains less Sodium -80%

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 C +50%
Contains more Vitamin A +216.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 317% 16% 0% 9% 18% 17% 13% 36% 0% 1037% 51%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Contains more Vitamin C +50%
Contains more Vitamin A +216.4%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.