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Basil vs. Spread — In-Depth Nutrition Comparison

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What are the differences between basil and spread?

  • Basil is higher in vitamin K, vitamin A, manganese, iron, copper, and vitamin C, yet spread is higher in vitamin B12 and selenium.
  • Basil's daily need coverage for vitamin K is 344% more.
  • The amount of saturated fat in basil is lower.
  • The glycemic index of spread is lower.

We used Basil, fresh and Sandwich spread, pork, beef types in this article.

Infographic

Basil vs Spread 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
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%
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +1375%
Contains more PotassiumPotassium +168.2%
Contains more IronIron +301.3%
Contains more CopperCopper +196.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +4315.4%
Contains more ZincZinc +25.9%
Contains more SeleniumSelenium +3133.3%
~equal in Phosphorus ~59mg

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
5
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%
Spread
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +915.4%
Contains more Vitamin B6Vitamin B6 +29.2%
Contains more Vitamin KVitamin K +25825%
Contains more FolateFolate +3300%
Contains more Vitamin EVitamin E +117.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +405.9%
Contains more Vitamin B2Vitamin B2 +76.3%
Contains more Vitamin B3Vitamin B3 +91.8%
Contains more Vitamin B5Vitamin B5 +105.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +446.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
1
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more WaterWater +52.7%
Contains more ProteinProtein +143.2%
Contains more FatsFats +2609.4%
Contains more CarbsCarbs +350.6%
Contains more OtherOther +85.3%

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +8518.2%
Contains more Poly. FatPolyunsaturated fat +559.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Spread
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Basil Spread DV% diff.
Vitamin K 414.8µg 1.6µg 344%
Manganese 1.148mg 0.026mg 49%
Vitamin B12 0µg 1.12µg 47%
Sodium 4mg 1013mg 44%
Iron 3.17mg 0.79mg 30%
Copper 0.385mg 0.13mg 28%
Saturated fat 0.041g 5.977g 27%
Fats 0.64g 17.34g 26%
Vitamin A 264µg 26µg 26%
Vitamin C 18mg 0mg 20%
Monounsaturated fat 0.088g 7.584g 19%
Selenium 0.3µg 9.7µg 17%
Folate 68µg 2µg 17%
Calcium 177mg 12mg 17%
Polyunsaturated fat 0.389g 2.565g 15%
Magnesium 64mg 8mg 13%
Cholesterol 0mg 38mg 13%
Vitamin B1 0.034mg 0.172mg 12%
Calories 23kcal 235kcal 11%
Choline 11.4mg 62.3mg 9%
Protein 3.15g 7.66g 9%
Vitamin E 0.8mg 1.74mg 6%
Fiber 1.6g 0.2g 6%
Potassium 295mg 110mg 5%
Vitamin B3 0.902mg 1.73mg 5%
Vitamin B2 0.076mg 0.134mg 4%
Vitamin B5 0.209mg 0.43mg 4%
Carbs 2.65g 11.94g 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B6 0.155mg 0.12mg 3%
Zinc 0.81mg 1.02mg 2%
Net carbs 1.05g 11.74g N/A
Sugar 0.3g 0g N/A
Phosphorus 56mg 59mg 0%
Tryptophan 0.039mg 0.082mg 0%
Threonine 0.104mg 0.334mg 0%
Isoleucine 0.104mg 0.334mg 0%
Leucine 0.191mg 0.6mg 0%
Lysine 0.11mg 0.663mg 0%
Methionine 0.036mg 0.196mg 0%
Phenylalanine 0.13mg 0.301mg 0%
Valine 0.127mg 0.356mg 0%
Histidine 0.051mg 0.279mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
104%
Basil
30%
Spread
Minerals Daily Need Coverage Score
57%
Basil
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 70)
Which food is cheaper?
Spread
Spread is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 1009mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 5.936g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.