Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Basil
  5. Compare
  6. Basil vs. Watercress

Basil vs. Watercress — In-Depth Nutrition Comparison

Compare

A recap on differences between basil and watercress

  • Basil has more vitamin K, vitamin A, manganese, iron, copper, folate, magnesium, zinc, and calcium; however, watercress is higher in vitamin C.
  • Basil covers your daily vitamin K needs 137% more than watercress.
  • Watercress contains 16 times less iron than basil. Basil contains 3.17mg of iron, while watercress contains 0.2mg.
  • The glycemic index of basil is higher.

Food varieties used in this article are Basil, fresh and Watercress, raw.

Infographic

Basil vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +204.8%
Contains more CalciumCalcium +47.5%
Contains more IronIron +1485%
Contains more CopperCopper +400%
Contains more ZincZinc +636.4%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +370.5%
Contains more PotassiumPotassium +11.9%
Contains more SeleniumSelenium +200%
~equal in Phosphorus ~60mg

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
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%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +65%
Contains more Vitamin B3Vitamin B3 +351%
Contains more Vitamin B6Vitamin B6 +20.2%
Contains more Vitamin KVitamin K +65.9%
Contains more FolateFolate +655.6%
Contains more CholineCholine +26.7%
Contains more Vitamin CVitamin C +138.9%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B5Vitamin B5 +48.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Watercress DV% diff.
Vitamin K 414.8µg 250µg 137%
Manganese 1.148mg 0.244mg 39%
Iron 3.17mg 0.2mg 37%
Copper 0.385mg 0.077mg 34%
Vitamin C 18mg 43mg 28%
Folate 68µg 9µg 15%
Vitamin A 264µg 160µg 12%
Magnesium 64mg 21mg 10%
Calcium 177mg 120mg 6%
Zinc 0.81mg 0.11mg 6%
Vitamin B1 0.034mg 0.09mg 5%
Fiber 1.6g 0.5g 4%
Vitamin B3 0.902mg 0.2mg 4%
Vitamin B2 0.076mg 0.12mg 3%
Polyunsaturated fat 0.389g 0.035g 2%
Vitamin B6 0.155mg 0.129mg 2%
Protein 3.15g 2.3g 2%
Vitamin B5 0.209mg 0.31mg 2%
Sodium 4mg 41mg 2%
Calories 23kcal 11kcal 1%
Selenium 0.3µg 0.9µg 1%
Potassium 295mg 330mg 1%
Vitamin E 0.8mg 1mg 1%
Fats 0.64g 0.1g 1%
Phosphorus 56mg 60mg 1%
Carbs 2.65g 1.29g 0%
Net carbs 1.05g 0.79g N/A
Sugar 0.3g 0.2g N/A
Choline 11.4mg 9mg 0%
Saturated fat 0.041g 0.027g 0%
Monounsaturated fat 0.088g 0.008g 0%
Tryptophan 0.039mg 0.03mg 0%
Threonine 0.104mg 0.133mg 0%
Isoleucine 0.104mg 0.093mg 0%
Leucine 0.191mg 0.166mg 0%
Lysine 0.11mg 0.134mg 0%
Methionine 0.036mg 0.02mg 0%
Phenylalanine 0.13mg 0.114mg 0%
Valine 0.127mg 0.137mg 0%
Histidine 0.051mg 0.04mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +37%
Contains more FatsFats +540%
Contains more CarbsCarbs +105.4%
Contains more OtherOther +25%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
Basil
2
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +1011.4%
Contains less Sat. FatSaturated fat -34.1%

People also compare

Basil
Basil vs Dill
Dill
Basil
Basil vs Cardamom
Cardamom
Basil
Basil vs Peppermint
Peppermint
Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.