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Basil vs. Mashed potato — In-Depth Nutrition Comparison

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Summary of differences between basil and mashed potato

  • Mashed potato has less vitamin K, vitamin A, manganese, copper, iron, vitamin C, calcium, folate, and magnesium than basil.
  • Basil covers your daily need for vitamin K, 341% more than mashed potato.
  • Basil has less sodium.
  • The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Basil, fresh and Fast foods, potato, mashed.

Infographic

Basil vs Mashed potato infographic
Infographic link

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
7
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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +326.7%
Contains more CalciumCalcium +883.3%
Contains more IronIron +922.6%
Contains more CopperCopper +1000%
Contains more ZincZinc +268.2%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1071.4%
Contains more SeleniumSelenium +166.7%
~equal in Potassium ~286mg
~equal in Phosphorus ~59mg

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
9
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% 88% 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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +514%
Contains more Vitamin EVitamin E +90.5%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +406.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +29.2%
Contains more Vitamin KVitamin K +6930.5%
Contains more FolateFolate +655.6%
Contains more Vitamin B3Vitamin B3 +19.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +17.5%
~equal in Vitamin D ~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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +90.9%
Contains more WaterWater +15.6%
Contains more OtherOther +19%
Contains more FatsFats +340.6%
Contains more CarbsCarbs +452.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +718.2%
Contains more Poly. FatPolyunsaturated fat +245%

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
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +900%
Contains more FructoseFructose +900%
~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 Mashed potato
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Basil Mashed potato DV% diff.
Vitamin K 414.8µg 5.9µg 341%
Manganese 1.148mg 0.098mg 46%
Copper 0.385mg 0.035mg 39%
Iron 3.17mg 0.31mg 36%
Vitamin A 264µg 43µg 25%
Vitamin C 18mg 0mg 20%
Calcium 177mg 18mg 16%
Folate 68µg 9µg 15%
Sodium 4mg 306mg 13%
Magnesium 64mg 15mg 12%
Polyunsaturated fat 0.389g 1.342g 6%
Starch 12.1g 5%
Vitamin B2 0.076mg 0.015mg 5%
Zinc 0.81mg 0.22mg 5%
Carbs 2.65g 14.65g 4%
Vitamin B5 0.209mg 4%
Vitamin B6 0.155mg 0.12mg 3%
Protein 3.15g 1.65g 3%
Vitamin B12 0µg 0.07µg 3%
Calories 23kcal 89kcal 3%
Vitamin E 0.8mg 0.42mg 3%
Fats 0.64g 2.82g 3%
Vitamin B1 0.034mg 0.015mg 2%
Saturated fat 0.041g 0.577g 2%
Monounsaturated fat 0.088g 0.72g 2%
Selenium 0.3µg 0.8µg 1%
Vitamin B3 0.902mg 1.08mg 1%
Fiber 1.6g 1.3g 1%
Net carbs 1.05g 13.35g N/A
Potassium 295mg 286mg 0%
Sugar 0.3g 0.5g N/A
Phosphorus 56mg 59mg 0%
Trans fat 0g 0.105g N/A
Choline 11.4mg 13.4mg 0%
Tryptophan 0.039mg 0%
Threonine 0.104mg 0%
Isoleucine 0.104mg 0%
Leucine 0.191mg 0%
Lysine 0.11mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.13mg 0%
Valine 0.127mg 0%
Histidine 0.051mg 0%
Fructose 0.02g 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Mashed potato
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
104%
Basil
9%
Mashed potato
Minerals Daily Need Coverage Score
57%
Basil
15%
Mashed potato

Comparison summary

Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2.8)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 302mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 0.536g)
Which food is lower in glycemic index?
Basil
Basil is lower in glycemic index (difference - 17)
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

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.