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Basil vs. Potato salad — In-Depth Nutrition Comparison

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How are basil and potato salad different?

  • Basil is higher than potato salad in vitamin A, manganese, iron, copper, calcium, folate, magnesium, and vitamin C.
  • Basil covers your daily need for vitamin A, 102% more than potato salad.
  • Basil contains 11 times more manganese than potato salad. Basil contains 1.148mg of manganese, while potato salad contains 0.101mg.
  • Basil is lower in sodium.
  • Basil has a higher glycemic index (70) than potato salad (45).

Basil, fresh and Potato salad, home-prepared types were used in this article.

Infographic

Basil vs Potato salad 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
8
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% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +326.7%
Contains more CalciumCalcium +831.6%
Contains more PotassiumPotassium +16.1%
Contains more IronIron +387.7%
Contains more CopperCopper +226.3%
Contains more ZincZinc +161.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1036.6%
Contains more SeleniumSelenium +1266.7%
~equal in Phosphorus ~52mg

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% 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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin AVitamin A +725%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +871.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +126.5%
Contains more Vitamin B5Vitamin B5 +155.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.89mg
~equal in Vitamin B6 ~0.141mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +17.5%
Contains more WaterWater +21.1%
Contains more FatsFats +1181.3%
Contains more CarbsCarbs +321.5%
Contains more OtherOther +30%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +2718.2%
Contains more Poly. FatPolyunsaturated fat +860.7%

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 salad
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Basil Potato salad DV% diff.
Vitamin K 414.8µg 346%
Manganese 1.148mg 0.101mg 46%
Iron 3.17mg 0.65mg 32%
Copper 0.385mg 0.118mg 30%
Vitamin A 264µg 32µg 26%
Cholesterol 0mg 68mg 23%
Sodium 4mg 529mg 23%
Polyunsaturated fat 0.389g 3.737g 22%
Calcium 177mg 19mg 16%
Folate 68µg 7µg 15%
Fats 0.64g 8.2g 12%
Magnesium 64mg 15mg 12%
Vitamin C 18mg 10mg 9%
Selenium 0.3µg 4.1µg 7%
Vitamin B5 0.209mg 0.534mg 7%
Saturated fat 0.041g 1.429g 6%
Monounsaturated fat 0.088g 2.48g 6%
Calories 23kcal 143kcal 6%
Zinc 0.81mg 0.31mg 5%
Vitamin E 0.8mg 5%
Vitamin B1 0.034mg 0.077mg 4%
Carbs 2.65g 11.17g 3%
Choline 11.4mg 2%
Protein 3.15g 2.68g 1%
Potassium 295mg 254mg 1%
Vitamin B2 0.076mg 0.06mg 1%
Phosphorus 56mg 52mg 1%
Vitamin B6 0.155mg 0.141mg 1%
Fiber 1.6g 1.3g 1%
Net carbs 1.05g 9.87g N/A
Sugar 0.3g N/A
Vitamin B3 0.902mg 0.89mg 0%
Tryptophan 0.039mg 0.042mg 0%
Threonine 0.104mg 0.116mg 0%
Isoleucine 0.104mg 0.141mg 0%
Leucine 0.191mg 0.202mg 0%
Lysine 0.11mg 0.171mg 0%
Methionine 0.036mg 0.066mg 0%
Phenylalanine 0.13mg 0.135mg 0%
Valine 0.127mg 0.172mg 0%
Histidine 0.051mg 0.062mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Potato salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
57%
Basil
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 25)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 525mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 1.388g)
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

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.