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Basil vs. Puff pastry — In-Depth Nutrition Comparison

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A recap on the differences between basil and puff pastry

  • Basil has more vitamin K, vitamin A, copper, manganese, vitamin C, and calcium; however, puff pastry is higher in selenium, vitamin B1, and vitamin B3.
  • Basil covers your daily vitamin K needs 332% more than puff pastry.
  • Basil has less saturated fat.
  • The glycemic index of basil is higher.

Food varieties used in this article are Basil, fresh and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Basil vs Puff pastry 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
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% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1670%
Contains more PotassiumPotassium +375.8%
Contains more IronIron +21.9%
Contains more CopperCopper +234.8%
Contains more ZincZinc +50%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +131.9%
Contains more SeleniumSelenium +8066.7%
~equal in Phosphorus ~60mg

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
8
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% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +45.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +715.8%
Contains more Vitamin KVitamin K +2444.8%
Contains more FolateFolate +23.6%
Contains more CholineCholine +83.9%
Contains more Vitamin B1Vitamin B1 +850%
Contains more Vitamin B2Vitamin B2 +239.5%
Contains more Vitamin B3Vitamin B3 +321.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Puff pastry DV% diff.
Vitamin K 414.8µg 16.3µg 332%
Polyunsaturated fat 0.389g 22.228g 146%
Fats 0.64g 38.5g 58%
Selenium 0.3µg 24.5µg 44%
Copper 0.385mg 0.115mg 30%
Vitamin A 264µg 0µg 29%
Manganese 1.148mg 0.495mg 28%
Calories 23kcal 558kcal 27%
Saturated fat 0.041g 5.502g 25%
Vitamin B1 0.034mg 0.323mg 24%
Monounsaturated fat 0.088g 8.828g 22%
Vitamin C 18mg 0mg 20%
Vitamin B3 0.902mg 3.8mg 18%
Calcium 177mg 10mg 17%
Carbs 2.65g 45.7g 14%
Vitamin B2 0.076mg 0.258mg 14%
Magnesium 64mg 16mg 11%
Sodium 4mg 253mg 11%
Vitamin B6 0.155mg 0.019mg 10%
Protein 3.15g 7.4g 9%
Potassium 295mg 62mg 7%
Iron 3.17mg 2.6mg 7%
Vitamin B5 0.209mg 0mg 4%
Folate 68µg 55µg 3%
Vitamin E 0.8mg 0.55mg 2%
Zinc 0.81mg 0.54mg 2%
Phosphorus 56mg 60mg 1%
Choline 11.4mg 6.2mg 1%
Net carbs 1.05g 44.2g N/A
Sugar 0.3g 0.75g N/A
Fiber 1.6g 1.5g 0%
Tryptophan 0.039mg 0.086mg 0%
Threonine 0.104mg 0.198mg 0%
Isoleucine 0.104mg 0.275mg 0%
Leucine 0.191mg 0.514mg 0%
Lysine 0.11mg 0.144mg 0%
Methionine 0.036mg 0.131mg 0%
Phenylalanine 0.13mg 0.367mg 0%
Valine 0.127mg 0.312mg 0%
Histidine 0.051mg 0.158mg 0%
Fructose 0.02g 0%

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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +1144.1%
Contains more OtherOther +50%
Contains more ProteinProtein +134.9%
Contains more FatsFats +5915.6%
Contains more CarbsCarbs +1624.5%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +9931.8%
Contains more Poly. FatPolyunsaturated fat +5614.1%

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.