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Basil vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between basil and spelt

  • Basil has more vitamin A, vitamin C, copper, iron, calcium, and folate; however, spelt is higher in phosphorus, vitamin B3, fiber, and selenium.
  • Basil covers your daily vitamin A needs 105% more than spelt.

Food varieties used in this article are Basil, fresh and Spelt, cooked.

Infographic

Basil vs Spelt 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
6
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%
Spelt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more MagnesiumMagnesium +30.6%
Contains more CalciumCalcium +1670%
Contains more PotassiumPotassium +106.3%
Contains more IronIron +89.8%
Contains more CopperCopper +79.1%
Contains less SodiumSodium -20%
Contains more ZincZinc +54.3%
Contains more PhosphorusPhosphorus +167.9%
Contains more SeleniumSelenium +1233.3%
~equal in Manganese ~1.091mg

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
9
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%
Spelt
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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +207.7%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +93.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +423.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +202.9%
Contains more Vitamin B3Vitamin B3 +184.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Spelt DV% diff.
Vitamin K 414.8µg 346%
Vitamin A 264µg 0µg 29%
Vitamin C 18mg 0mg 20%
Iron 3.17mg 1.67mg 19%
Copper 0.385mg 0.215mg 19%
Calcium 177mg 10mg 17%
Folate 68µg 13µg 14%
Phosphorus 56mg 150mg 13%
Vitamin B3 0.902mg 2.57mg 10%
Fiber 1.6g 3.9g 9%
Carbs 2.65g 26.44g 8%
Starch 19.57g 8%
Selenium 0.3µg 4µg 7%
Vitamin B1 0.034mg 0.103mg 6%
Vitamin B6 0.155mg 0.08mg 6%
Protein 3.15g 5.5g 5%
Calories 23kcal 127kcal 5%
Zinc 0.81mg 1.25mg 4%
Vitamin B2 0.076mg 0.03mg 4%
Potassium 295mg 143mg 4%
Vitamin B5 0.209mg 4%
Magnesium 64mg 49mg 4%
Vitamin E 0.8mg 0.26mg 4%
Polyunsaturated fat 0.389g 3%
Manganese 1.148mg 1.091mg 2%
Choline 11.4mg 2%
Fats 0.64g 0.85g 0%
Net carbs 1.05g 22.54g N/A
Sugar 0.3g N/A
Sodium 4mg 5mg 0%
Saturated fat 0.041g 0%
Monounsaturated fat 0.088g 0%
Tryptophan 0.039mg 0%
Threonine 0.104mg 0%
Isoleucine 0.104mg 0%
Leucine 0.191mg 0%
Lysine 0.11mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.13mg 0%
Valine 0.127mg 0%
Histidine 0.051mg 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
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more WaterWater +38.3%
Contains more OtherOther +130.8%
Contains more ProteinProtein +74.6%
Contains more FatsFats +32.8%
Contains more CarbsCarbs +897.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Basil
3
6% 6% 87%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.02 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.27 g
Spelt
1
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.