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

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

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

All nutrients comparison - raw data values

Nutrient Basil Lettuce Opinion
Net carbs 1.05g 1.57g Lettuce
Protein 3.15g 1.36g Basil
Fats 0.64g 0.15g Basil
Carbs 2.65g 2.87g Lettuce
Calories 23kcal 15kcal Basil
Starch g 0g Lettuce
Fructose 0.02g 0.43g Lettuce
Sugar 0.3g 0.78g Basil
Fiber 1.6g 1.3g Basil
Calcium 177mg 36mg Basil
Iron 3.17mg 0.86mg Basil
Magnesium 64mg 13mg Basil
Phosphorus 56mg 29mg Basil
Potassium 295mg 194mg Basil
Sodium 4mg 28mg Basil
Zinc 0.81mg 0.18mg Basil
Copper 0.385mg 0.029mg Basil
Vitamin A 5275IU 7405IU Lettuce
Vitamin E 0.8mg 0.22mg Basil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18mg 9.2mg Basil
Vitamin B1 0.034mg 0.07mg Lettuce
Vitamin B2 0.076mg 0.08mg Lettuce
Vitamin B3 0.902mg 0.375mg Basil
Vitamin B5 0.209mg 0.134mg Basil
Vitamin B6 0.155mg 0.09mg Basil
Folate 68µg 38µg Basil
Vitamin B12 0µg 0µg
Vitamin K 414.8µg 126.3µg Basil
Tryptophan 0.039mg 0.009mg Basil
Threonine 0.104mg 0.059mg Basil
Isoleucine 0.104mg 0.084mg Basil
Leucine 0.191mg 0.079mg Basil
Lysine 0.11mg 0.084mg Basil
Methionine 0.036mg 0.016mg Basil
Phenylalanine 0.13mg 0.055mg Basil
Valine 0.127mg 0.07mg Basil
Histidine 0.051mg 0.022mg Basil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.041g 0.02g Lettuce
Monounsaturated Fat 0.088g 0.006g Basil
Polyunsaturated fat 0.389g 0.082g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Lettuce
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
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

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)

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.