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Basil vs Pumpkin - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Basil
6
:
Contains more Iron +296.3%
Contains more Calcium +742.9%
Contains more Magnesium +433.3%
Contains more Copper +203.1%
Contains more Zinc +153.1%
Contains more Phosphorus +27.3%
Contains more Potassium +15.3%
Contains less Sodium -75%
Contains more Iron +296.3%
Contains more Calcium +742.9%
Contains more Magnesium +433.3%
Contains more Copper +203.1%
Contains more Zinc +153.1%
Contains more Phosphorus +27.3%
Contains more Potassium +15.3%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Basil
4
:
Contains more Vitamin C +100%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +154.1%
Contains more Vitamin K +37609.1%
Contains more Vitamin A +61.4%
Contains more Vitamin E +32.5%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +42.6%
Contains more Vitamin C +100%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +154.1%
Contains more Vitamin K +37609.1%
Contains more Vitamin A +61.4%
Contains more Vitamin E +32.5%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +42.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
170
Basil
53
Pumpkin
Mineral Summary Score
34
Basil
12
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
19%
Basil
6%
Pumpkin
Carbohydrates
3%
Basil
7%
Pumpkin
Fats
3%
Basil
0%
Pumpkin

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Basil Pumpkin
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Basil Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 3mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2.6)
Which food contains less Sugars?
Basil
Basil contains less Sugars (difference - 2.46g)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Basil
Basil is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Basil Pumpkin Opinion
Calories 23 26 Pumpkin
Protein 3.15 1 Basil
Fats 0.64 0.1 Basil
Vitamin C 18 9 Basil
Carbs 2.65 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 3.17 0.8 Basil
Calcium 177 21 Basil
Potassium 295 340 Pumpkin
Magnesium 64 12 Basil
Sugars 0.3 2.76 Pumpkin
Fiber 1.6 0.5 Basil
Copper 0.385 0.127 Basil
Zinc 0.81 0.32 Basil
Starch
Phosphorus 56 44 Basil
Sodium 4 1 Pumpkin
Vitamin A 5275 8513 Pumpkin
Vitamin E 0.8 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.034 0.05 Pumpkin
Vitamin B2 0.076 0.11 Pumpkin
Vitamin B3 0.902 0.6 Basil
Vitamin B5 0.209 0.298 Pumpkin
Vitamin B6 0.155 0.061 Basil
Vitamin B12 0 0
Vitamin K 414.8 1.1 Basil
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.041 0.052 Basil
Monounsaturated Fat 0.088 0.013 Basil
Polyunsaturated fat 0.389 0.005 Basil
Tryptophan 0.039 0.012 Basil
Threonine 0.104 0.029 Basil
Isoleucine 0.104 0.031 Basil
Leucine 0.191 0.046 Basil
Lysine 0.11 0.054 Basil
Methionine 0.036 0.011 Basil
Phenylalanine 0.13 0.032 Basil
Valine 0.127 0.035 Basil
Histidine 0.051 0.016 Basil
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.