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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Basil
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +392.3%
Contains more CalciumCalcium +391.7%
Contains more PotassiumPotassium +52.1%
Contains more IronIron +268.6%
Contains more CopperCopper +1227.6%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +93.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +359.2%
Contains more SeleniumSelenium +100%

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
7
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%
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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +95.7%
Contains more Vitamin E Vitamin E +263.6%
Contains more Vitamin B3Vitamin B3 +140.5%
Contains more Vitamin B5Vitamin B5 +56%
Contains more Vitamin B6Vitamin B6 +72.2%
Contains more Vitamin KVitamin K +228.4%
Contains more FolateFolate +78.9%
Contains more Vitamin AVitamin A +40.4%
Contains more Vitamin B1Vitamin B1 +105.9%
Contains more CholineCholine +19.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.08mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
3
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +131.6%
Contains more FatsFats +326.7%
Contains more OtherOther +134.4%
~equal in Carbs ~2.87g
~equal in Water ~94.98g

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
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated Fat +1366.7%
Contains more Poly. FatPolyunsaturated fat +374.4%
Contains less Sat. FatSaturated Fat -51.2%

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
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +1700%
Contains more FructoseFructose +2050%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~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 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Basil Lettuce Opinion
Calories 23kcal 15kcal Basil
Protein 3.15g 1.36g Basil
Fats 0.64g 0.15g Basil
Vitamin C 18mg 9.2mg Basil
Net carbs 1.05g 1.57g Lettuce
Carbs 2.65g 2.87g Lettuce
Magnesium 64mg 13mg Basil
Calcium 177mg 36mg Basil
Potassium 295mg 194mg Basil
Iron 3.17mg 0.86mg Basil
Sugar 0.3g 0.78g Basil
Fiber 1.6g 1.3g Basil
Copper 0.385mg 0.029mg Basil
Zinc 0.81mg 0.18mg Basil
Phosphorus 56mg 29mg Basil
Sodium 4mg 28mg Basil
Vitamin A 5275IU 7405IU Lettuce
Vitamin A RAE 264µg 370µg Lettuce
Vitamin E 0.8mg 0.22mg Basil
Manganese 1.148mg 0.25mg Basil
Selenium 0.3µg 0.6µg Lettuce
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
Vitamin K 414.8µg 126.3µg Basil
Folate 68µg 38µg Basil
Choline 11.4mg 13.6mg Lettuce
Saturated Fat 0.041g 0.02g Lettuce
Monounsaturated Fat 0.088g 0.006g Basil
Polyunsaturated fat 0.389g 0.082g 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
Fructose 0.02g 0.43g Lettuce

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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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
69%
Lettuce
Minerals Daily Need Coverage Score
57%
Basil
14%
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.