Basil vs. Pesto — In-Depth Nutrition Comparison
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Significant differences between basil and pesto
- Basil has more vitamin K, copper, iron, and manganese; however, pesto is richer in vitamin B2, vitamin E, phosphorus, and vitamin B5.
- Basil covers your daily vitamin K needs 220% more than pesto.
- Pesto has 6 times less Iron than basil. Basil has 3.17mg of Iron, while pesto has 0.57mg.
- Basil contains less sodium.
Specific food types used in this comparison are Basil, fresh and Sauce, pesto, ready-to-serve, refrigerated.
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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.
| Contains more MagnesiumMagnesium | +36.2% |
| Contains more IronIron | +456.1% |
| Contains more CopperCopper | +381.3% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +95.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +72.9% |
| Contains more PotassiumPotassium | +89.8% |
| Contains more ZincZinc | +64.2% |
| Contains more PhosphorusPhosphorus | +387.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +241.6% |
| Contains more Vitamin B3Vitamin B3 | +72.5% |
| Contains more Vitamin B6Vitamin B6 | +16.5% |
| Contains more Vitamin KVitamin K | +174.5% |
| Contains more FolateFolate | +325% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +808.8% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B2Vitamin B2 | +843.4% |
| Contains more Vitamin B5Vitamin B5 | +713.4% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +136.2% |
| Contains more ProteinProtein | +212.1% |
| Contains more FatsFats | +5775% |
| Contains more CarbsCarbs | +280.8% |
| Contains more OtherOther | +133.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -99.4% |
| Contains more Mono. FatMonounsaturated Fat | +25076.1% |
| Contains more Poly. FatPolyunsaturated fat | +1582.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +80% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +1050% |
| Contains more LactoseLactose | +∞% |
~equal in
Sucrose
~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.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 23kcal | 418kcal |
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| Protein | 3.15g | 9.83g |
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| Fats | 0.64g | 37.6g |
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| Vitamin C | 18mg | 0mg |
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| Net carbs | 1.05g | 8.29g |
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| Carbs | 2.65g | 10.09g |
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| Magnesium | 64mg | 47mg |
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| Calcium | 177mg | 306mg |
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| Potassium | 295mg | 560mg |
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| Iron | 3.17mg | 0.57mg |
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| Sugar | 0.3g | 6.33g |
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| Fiber | 1.6g | 1.8g |
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| Copper | 0.385mg | 0.08mg |
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| Zinc | 0.81mg | 1.33mg |
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| Starch | 2.2g |
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| Phosphorus | 56mg | 273mg |
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| Sodium | 4mg | 603mg |
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| Vitamin A | 5275IU | 1544IU |
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| Vitamin A | 264µg | 77µg |
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| Vitamin E | 0.8mg | 7.27mg |
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| Manganese | 1.148mg | 0.586mg |
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| Selenium | 0.3µg |
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| Vitamin B1 | 0.034mg | 0.17mg |
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| Vitamin B2 | 0.076mg | 0.717mg |
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| Vitamin B3 | 0.902mg | 0.523mg |
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| Vitamin B5 | 0.209mg | 1.7mg |
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| Vitamin B6 | 0.155mg | 0.133mg |
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| Vitamin K | 414.8µg | 151.1µg |
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| Folate | 68µg | 16µg |
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| Trans Fat | 0g | 0.398g |
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| Choline | 11.4mg |
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| Saturated Fat | 0.041g | 7.07g |
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| Monounsaturated Fat | 0.088g | 22.155g |
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| Polyunsaturated fat | 0.389g | 6.546g |
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| Tryptophan | 0.039mg |
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| Threonine | 0.104mg |
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| Isoleucine | 0.104mg |
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| Leucine | 0.191mg |
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| Lysine | 0.11mg |
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| Methionine | 0.036mg |
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| Phenylalanine | 0.13mg |
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| Valine | 0.127mg |
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| Histidine | 0.051mg |
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| Fructose | 0.02g | 0g |
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| Omega-3 - EPA | 0g | 0.002g |
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| Omega-3 - ALA | 1.268g |
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| Omega-3 - DPA | 0g | 0.004g |
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| Omega-3 - Eicosatrienoic acid | 0.002g |
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| Omega-6 - Gamma-linoleic acid | 0.058g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.007g |
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| Omega-6 - Eicosadienoic acid | 0.021g |
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| Omega-6 - Linoleic acid | 4.783g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
75%
Minerals Daily Need Coverage Score
57%
53%
Comparison summary
Which food is lower in Cholesterol?
Pesto is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Pesto is lower in glycemic index (difference - 70)
Which food is cheaper?
Pesto is cheaper (difference - $2.8)
Which food is lower in Sugar?
Basil is lower in Sugar (difference - 6.03g)
Which food contains less Sodium?
Basil contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Basil is lower in Saturated Fat (difference - 7.029g)
Which food is richer in vitamins?
Basil is relatively richer in vitamins
Which food is richer in minerals?
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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.