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Basil vs. Pumpkin — In-Depth Nutrition Comparison

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What are the differences between basil and pumpkins?

  • Basil is higher in vitamin K, manganese, copper, iron, calcium, vitamin C, folate, magnesium, and vitamin B6, yet pumpkins are higher in vitamin A.
  • Basil's daily need coverage for vitamin K is 345% more.
  • Basil has 13 times more manganese than pumpkins. While basil has 1.148mg of manganese, pumpkins have only 0.089mg.
  • The glycemic index of pumpkins is lower.

We used Basil, fresh and Pumpkin, cooked, boiled, drained, without salt types in this article.

Infographic

Basil vs Pumpkin 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
9
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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +611.1%
Contains more CalciumCalcium +1080%
Contains more PotassiumPotassium +28.3%
Contains more IronIron +456.1%
Contains more CopperCopper +323.1%
Contains more ZincZinc +252.2%
Contains more PhosphorusPhosphorus +86.7%
Contains more ManganeseManganese +1189.9%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -75%

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
6
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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +283%
Contains more Vitamin B3Vitamin B3 +118.4%
Contains more Vitamin B6Vitamin B6 +252.3%
Contains more Vitamin KVitamin K +51750%
Contains more FolateFolate +655.6%
Contains more CholineCholine +83.9%
~equal in Vitamin A ~288µg
~equal in Vitamin E ~0.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.031mg
~equal in Vitamin B2 ~0.078mg
~equal in Vitamin B5 ~0.201mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Pumpkin DV% diff.
Vitamin K 414.8µg 0.8µg 345%
Manganese 1.148mg 0.089mg 46%
Copper 0.385mg 0.091mg 33%
Iron 3.17mg 0.57mg 33%
Calcium 177mg 15mg 16%
Vitamin C 18mg 4.7mg 15%
Folate 68µg 9µg 15%
Magnesium 64mg 9mg 13%
Vitamin B6 0.155mg 0.044mg 9%
Protein 3.15g 0.72g 5%
Zinc 0.81mg 0.23mg 5%
Phosphorus 56mg 30mg 4%
Vitamin A 264µg 288µg 3%
Polyunsaturated fat 0.389g 0.004g 3%
Vitamin B3 0.902mg 0.413mg 3%
Fiber 1.6g 1.1g 2%
Potassium 295mg 230mg 2%
Carbs 2.65g 4.9g 1%
Choline 11.4mg 6.2mg 1%
Fats 0.64g 0.07g 1%
Calories 23kcal 20kcal 0%
Net carbs 1.05g 3.8g N/A
Sugar 0.3g 2.08g N/A
Sodium 4mg 1mg 0%
Vitamin E 0.8mg 0.8mg 0%
Selenium 0.3µg 0.2µg 0%
Vitamin B1 0.034mg 0.031mg 0%
Vitamin B2 0.076mg 0.078mg 0%
Vitamin B5 0.209mg 0.201mg 0%
Saturated fat 0.041g 0.037g 0%
Monounsaturated fat 0.088g 0.009g 0%
Tryptophan 0.039mg 0.009mg 0%
Threonine 0.104mg 0.021mg 0%
Isoleucine 0.104mg 0.023mg 0%
Leucine 0.191mg 0.034mg 0%
Lysine 0.11mg 0.039mg 0%
Methionine 0.036mg 0.008mg 0%
Phenylalanine 0.13mg 0.023mg 0%
Valine 0.127mg 0.025mg 0%
Histidine 0.051mg 0.011mg 0%
Fructose 0.02g 0%

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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +337.5%
Contains more FatsFats +814.3%
Contains more OtherOther +141.9%
Contains more CarbsCarbs +84.9%
~equal in Water ~93.69g

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
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +877.8%
Contains more Poly. FatPolyunsaturated fat +9625%
~equal in Saturated fat ~0.037g

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.