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  6. Basil vs. Pumpkin leaves

Basil vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Important differences between basil and pumpkin leaves

  • Basil has more vitamin A, manganese, copper, calcium, iron, folate, vitamin C, magnesium, and zinc; however, pumpkin leaves have more phosphorus.
  • Basil's daily need coverage for vitamin A is 67% more.
  • Basil has 5 times more calcium than pumpkin leaves. Basil has 177mg of calcium, while pumpkin leaves have 39mg.

The food varieties used in the comparison are Basil, fresh and Pumpkin leaves, raw.

Infographic

Basil vs Pumpkin leaves 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +353.8%
Contains more IronIron +42.8%
Contains more CopperCopper +189.5%
Contains more ZincZinc +305%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +223.4%
Contains more PotassiumPotassium +47.8%
Contains more PhosphorusPhosphorus +85.7%
Contains more SeleniumSelenium +200%

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
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 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin CVitamin C +63.6%
Contains more Vitamin AVitamin A +172.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +397.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +176.5%
Contains more Vitamin B2Vitamin B2 +68.4%
Contains more Vitamin B6Vitamin B6 +33.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.92mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Pumpkin leaves DV% diff.
Vitamin K 414.8µg 346%
Manganese 1.148mg 0.355mg 34%
Copper 0.385mg 0.133mg 28%
Vitamin A 264µg 97µg 19%
Calcium 177mg 39mg 14%
Iron 3.17mg 2.22mg 12%
Vitamin C 18mg 11mg 8%
Folate 68µg 36µg 8%
Phosphorus 56mg 104mg 7%
Fiber 1.6g 6%
Zinc 0.81mg 0.2mg 6%
Magnesium 64mg 38mg 6%
Vitamin E 0.8mg 5%
Vitamin B1 0.034mg 0.094mg 5%
Vitamin B6 0.155mg 0.207mg 4%
Potassium 295mg 436mg 4%
Vitamin B2 0.076mg 0.128mg 4%
Vitamin B5 0.209mg 0.042mg 3%
Choline 11.4mg 2%
Polyunsaturated fat 0.389g 0.022g 2%
Saturated fat 0.041g 0.207g 1%
Selenium 0.3µg 0.9µg 1%
Calories 23kcal 19kcal 0%
Protein 3.15g 3.15g 0%
Fats 0.64g 0.4g 0%
Carbs 2.65g 2.33g 0%
Net carbs 1.05g 2.33g N/A
Sugar 0.3g N/A
Sodium 4mg 11mg 0%
Vitamin B3 0.902mg 0.92mg 0%
Monounsaturated fat 0.088g 0.052g 0%
Tryptophan 0.039mg 0.041mg 0%
Threonine 0.104mg 0.156mg 0%
Isoleucine 0.104mg 0.156mg 0%
Leucine 0.191mg 0.318mg 0%
Lysine 0.11mg 0.2mg 0%
Methionine 0.036mg 0.054mg 0%
Phenylalanine 0.13mg 0.171mg 0%
Valine 0.127mg 0.181mg 0%
Histidine 0.051mg 0.05mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
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
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more FatsFats +60%
Contains more CarbsCarbs +13.7%
Contains more OtherOther +21%
~equal in Protein ~3.15g
~equal in Water ~92.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
Basil
3
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% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
Contains less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +69.2%
Contains more Poly. FatPolyunsaturated fat +1668.2%

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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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.