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Basil vs. Wasabi — In-Depth Nutrition Comparison

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The main differences between basil and wasabi

  • Basil has more vitamin A, manganese, iron, copper, and folate; however, wasabi has more vitamin C, fiber, vitamin B6, vitamin B1, and potassium.
  • Daily need coverage for vitamin A for basil is 105% higher.
  • Wasabi has 4 times less folate than basil. Basil has 68µg of folate, while wasabi has 18µg.
  • Basil has a higher glycemic index than wasabi.

Food types used in this article are Basil, fresh and Wasabi, root, raw.

Infographic

Basil vs Wasabi 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
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%
Wasabi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more CalciumCalcium +38.3%
Contains more IronIron +207.8%
Contains more CopperCopper +148.4%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +193.6%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +92.5%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +42.9%
~equal in Magnesium ~69mg

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
6
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%
Wasabi
4
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +13100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +21.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +277.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +132.8%
Contains more Vitamin B1Vitamin B1 +285.3%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B6Vitamin B6 +76.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.203mg
~equal in Vitamin B12 ~0µg

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
Wasabi
3
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more WaterWater +33.2%
Contains more ProteinProtein +52.4%
Contains more CarbsCarbs +788.3%
Contains more OtherOther +28%
~equal in Fats ~0.63g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Wasabi DV% diff.
Vitamin K 414.8µg 346%
Manganese 1.148mg 0.391mg 33%
Vitamin A 264µg 2µg 29%
Vitamin C 18mg 41.9mg 27%
Iron 3.17mg 1.03mg 27%
Copper 0.385mg 0.155mg 26%
Fiber 1.6g 7.8g 25%
Folate 68µg 18µg 13%
Vitamin B6 0.155mg 0.274mg 9%
Vitamin B1 0.034mg 0.131mg 8%
Potassium 295mg 568mg 8%
Carbs 2.65g 23.54g 7%
Zinc 0.81mg 1.62mg 7%
Calcium 177mg 128mg 5%
Vitamin E 0.8mg 5%
Calories 23kcal 109kcal 4%
Polyunsaturated fat 0.389g 3%
Protein 3.15g 4.8g 3%
Vitamin B2 0.076mg 0.114mg 3%
Phosphorus 56mg 80mg 3%
Choline 11.4mg 2%
Sodium 4mg 17mg 1%
Selenium 0.3µg 1%
Vitamin B3 0.902mg 0.743mg 1%
Magnesium 64mg 69mg 1%
Fats 0.64g 0.63g 0%
Net carbs 1.05g 15.74g N/A
Sugar 0.3g N/A
Vitamin B5 0.209mg 0.203mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Wasabi
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
23%
Wasabi
Minerals Daily Need Coverage Score
57%
Basil
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.041g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 29)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.2)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.