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Basil vs. Potato — In-Depth Nutrition Comparison

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What are the main differences between basil and potatoes?

  • Basil is richer in vitamin K, vitamin A, manganese, copper, iron, calcium, folate, magnesium, and vitamin E, yet potatoes are richer in vitamin B6.
  • Basil's daily need coverage for vitamin K is 344% higher.
  • Basil has 2638 times more vitamin A than potatoes. Basil has 5275IU of vitamin A, while potatoes have 2IU.
  • Basil has a lower glycemic index than potatoes.

We used Basil, fresh and Potatoes, flesh and skin, raw types in this comparison.

Infographic

Basil vs 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%
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +178.3%
Contains more CalciumCalcium +1375%
Contains more IronIron +291.4%
Contains more CopperCopper +250%
Contains more ZincZinc +170%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +474%
Contains more PotassiumPotassium +44.1%
Contains more SeleniumSelenium +33.3%
~equal in Phosphorus ~57mg

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
5
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%
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7900%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin KVitamin K +20640%
Contains more FolateFolate +353.3%
Contains more Vitamin B1Vitamin B1 +138.2%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin B5Vitamin B5 +41.1%
Contains more Vitamin B6Vitamin B6 +92.3%
~equal in Vitamin C ~19.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
4
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +53.7%
Contains more FatsFats +611.1%
Contains more WaterWater +16.2%
Contains more OtherOther +33.9%
Contains more CarbsCarbs +560%

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +4300%
Contains more Poly. FatPolyunsaturated fat +826.2%
Contains less Sat. FatSaturated fat -39%

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
Potato
4
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1450%
Contains more FructoseFructose +1200%
~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 Potato
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Basil Potato DV% diff.
Vitamin K 414.8µg 2µg 344%
Manganese 1.148mg 0.2mg 41%
Copper 0.385mg 0.11mg 31%
Iron 3.17mg 0.81mg 30%
Vitamin A 264µg 0µg 29%
Calcium 177mg 12mg 17%
Folate 68µg 15µg 13%
Vitamin B6 0.155mg 0.298mg 11%
Magnesium 64mg 23mg 10%
Starch 15.29g 6%
Carbs 2.65g 17.49g 5%
Zinc 0.81mg 0.3mg 5%
Vitamin E 0.8mg 0.01mg 5%
Vitamin B1 0.034mg 0.081mg 4%
Potassium 295mg 425mg 4%
Vitamin B2 0.076mg 0.032mg 3%
Calories 23kcal 77kcal 3%
Fiber 1.6g 2.1g 2%
Protein 3.15g 2.05g 2%
Vitamin B5 0.209mg 0.295mg 2%
Vitamin C 18mg 19.7mg 2%
Polyunsaturated fat 0.389g 0.042g 2%
Vitamin B3 0.902mg 1.061mg 1%
Fats 0.64g 0.09g 1%
Net carbs 1.05g 15.39g N/A
Sugar 0.3g 0.82g N/A
Phosphorus 56mg 57mg 0%
Sodium 4mg 6mg 0%
Selenium 0.3µg 0.4µg 0%
Saturated fat 0.041g 0.025g 0%
Choline 11.4mg 12.1mg 0%
Monounsaturated fat 0.088g 0.002g 0%
Tryptophan 0.039mg 0.021mg 0%
Threonine 0.104mg 0.067mg 0%
Isoleucine 0.104mg 0.066mg 0%
Leucine 0.191mg 0.098mg 0%
Lysine 0.11mg 0.107mg 0%
Methionine 0.036mg 0.032mg 0%
Phenylalanine 0.13mg 0.081mg 0%
Valine 0.127mg 0.103mg 0%
Histidine 0.051mg 0.035mg 0%
Fructose 0.02g 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
Minerals Daily Need Coverage Score
57%
Basil
19%
Potato

Comparison summary

Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.016g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.6)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Basil
Basil is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.