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Basil vs Lettuce - In-Depth Nutrition Comparison

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What are the differences between Basil and Lettuce?

  • Basil is higher in Vitamin K, Copper, Manganese, Iron, Calcium, Magnesium, Vitamin C, Folate, and Zinc, yet Lettuce is higher in Vitamin A.
  • Basil's daily need coverage for Vitamin K is 240% more.
  • Basil has 13 times more Copper than Lettuce. While Basil has 0.385mg of Copper, Lettuce has only 0.029mg.

We used Basil, fresh and Lettuce, green leaf, raw types in this article.

Infographic

Basil vs Lettuce 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
:
Contains more Iron +268.6%
Contains more Calcium +391.7%
Contains more Potassium +52.1%
Contains more Magnesium +392.3%
Contains more Copper +1227.6%
Contains more Zinc +350%
Contains more Phosphorus +93.1%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
Contains more Iron +268.6%
Contains more Calcium +391.7%
Contains more Potassium +52.1%
Contains more Magnesium +392.3%
Contains more Copper +1227.6%
Contains more Zinc +350%
Contains more Phosphorus +93.1%
Contains less Sodium -85.7%

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
:
Contains more Vitamin C +95.7%
Contains more Vitamin E +263.6%
Contains more Vitamin B3 +140.5%
Contains more Vitamin B5 +56%
Contains more Vitamin B6 +72.2%
Contains more Vitamin K +228.4%
Contains more Folate +78.9%
Contains more Vitamin A +40.4%
Contains more Vitamin B1 +105.9%
Equal in Vitamin B2 - 0.08
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 31% 445% 5% 0% 18% 19% 8% 9% 21% 0% 316% 29%
Contains more Vitamin C +95.7%
Contains more Vitamin E +263.6%
Contains more Vitamin B3 +140.5%
Contains more Vitamin B5 +56%
Contains more Vitamin B6 +72.2%
Contains more Vitamin K +228.4%
Contains more Folate +78.9%
Contains more Vitamin A +40.4%
Contains more Vitamin B1 +105.9%
Equal in Vitamin B2 - 0.08

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
75
Lettuce
Mineral Summary Score
52
Basil
13
Lettuce

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
8%
Lettuce
Carbohydrates
3%
Basil
3%
Lettuce
Fats
3%
Basil
1%
Lettuce

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 Lettuce
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 Lettuce
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?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 38)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $2.3)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 24mg)
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 Lettuce Opinion
Calories 23 15 Basil
Protein 3.15 1.36 Basil
Fats 0.64 0.15 Basil
Vitamin C 18 9.2 Basil
Carbs 2.65 2.87 Lettuce
Cholesterol 0 0
Vitamin D 0 0
Iron 3.17 0.86 Basil
Calcium 177 36 Basil
Potassium 295 194 Basil
Magnesium 64 13 Basil
Sugar 0.3 0.78 Basil
Fiber 1.6 1.3 Basil
Copper 0.385 0.029 Basil
Zinc 0.81 0.18 Basil
Starch 0 Lettuce
Phosphorus 56 29 Basil
Sodium 4 28 Basil
Vitamin A 5275 7405 Lettuce
Vitamin E 0.8 0.22 Basil
Vitamin D 0 0
Vitamin B1 0.034 0.07 Lettuce
Vitamin B2 0.076 0.08 Lettuce
Vitamin B3 0.902 0.375 Basil
Vitamin B5 0.209 0.134 Basil
Vitamin B6 0.155 0.09 Basil
Vitamin B12 0 0
Vitamin K 414.8 126.3 Basil
Folate 68 38 Basil
Trans Fat 0 0
Saturated Fat 0.041 0.02 Lettuce
Monounsaturated Fat 0.088 0.006 Basil
Polyunsaturated fat 0.389 0.082 Basil
Tryptophan 0.039 0.009 Basil
Threonine 0.104 0.059 Basil
Isoleucine 0.104 0.084 Basil
Leucine 0.191 0.079 Basil
Lysine 0.11 0.084 Basil
Methionine 0.036 0.016 Basil
Phenylalanine 0.13 0.055 Basil
Valine 0.127 0.07 Basil
Histidine 0.051 0.022 Basil
Fructose 0.02 0.43 Lettuce

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.