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Basil vs. Sunflower oil — In-Depth Nutrition Comparison

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How are basil and sunflower oil different?

  • Basil is higher in vitamin K, vitamin A, manganese, copper, iron, vitamin C, calcium, and folate; however, sunflower oil is richer in vitamin E.
  • Daily need coverage for vitamin K for basil is 341% higher.
  • Basil has less saturated fat.
  • Sunflower oil has a lower glycemic index (0) than basil (70).

Basil, fresh and Oil, sunflower, linoleic, (partially hydrogenated) are the varieties used in this article.

Infographic

Basil vs Sunflower oil 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
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
10
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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +7581.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +5035%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
4
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +15525%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +52400%
Contains more Poly. FatPolyunsaturated fat +9257.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Sunflower oil DV% diff.
Vitamin K 414.8µg 5.4µg 341%
Vitamin E 0.8mg 41.08mg 269%
Polyunsaturated fat 0.389g 36.4g 240%
Fats 0.64g 100g 153%
Monounsaturated fat 0.088g 46.2g 115%
Saturated fat 0.041g 13g 59%
Manganese 1.148mg 0mg 50%
Calories 23kcal 884kcal 43%
Copper 0.385mg 0mg 43%
Iron 3.17mg 0mg 40%
Vitamin A 264µg 0µg 29%
Vitamin C 18mg 0mg 20%
Calcium 177mg 0mg 18%
Folate 68µg 0µg 17%
Magnesium 64mg 0mg 15%
Vitamin B6 0.155mg 0mg 12%
Potassium 295mg 0mg 9%
Phosphorus 56mg 0mg 8%
Zinc 0.81mg 0mg 7%
Fiber 1.6g 0g 6%
Protein 3.15g 0g 6%
Vitamin B2 0.076mg 0mg 6%
Vitamin B3 0.902mg 0mg 6%
Vitamin B5 0.209mg 0mg 4%
Vitamin B1 0.034mg 0mg 3%
Choline 11.4mg 2%
Selenium 0.3µg 0µg 1%
Carbs 2.65g 0g 1%
Net carbs 1.05g 0g N/A
Sugar 0.3g 0g N/A
Sodium 4mg 0mg 0%
Tryptophan 0.039mg 0mg 0%
Threonine 0.104mg 0mg 0%
Isoleucine 0.104mg 0mg 0%
Leucine 0.191mg 0mg 0%
Lysine 0.11mg 0mg 0%
Methionine 0.036mg 0mg 0%
Phenylalanine 0.13mg 0mg 0%
Valine 0.127mg 0mg 0%
Histidine 0.051mg 0mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

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

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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
64%
Sunflower oil
Minerals Daily Need Coverage Score
57%
Basil
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 70)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $1.3)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 12.959g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.