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Basil vs Watercress - In-Depth Nutrition Comparison

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A recap on differences between Basil and Watercress

  • Basil has more Vitamin K, Manganese, Iron, Copper, Folate, Vitamin A RAE, 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.

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

Infographic

Basil vs Watercress 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +47.5%
Contains more Iron +1485%
Contains more Magnesium +204.8%
Contains less Sodium -90.2%
Contains more Zinc +636.4%
Contains more Copper +400%
Contains more Potassium +11.9%
Equal in Phosphorus - 60
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 119% 46% 24% 27% 1% 23% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Contains more Calcium +47.5%
Contains more Iron +1485%
Contains more Magnesium +204.8%
Contains less Sodium -90.2%
Contains more Zinc +636.4%
Contains more Copper +400%
Contains more Potassium +11.9%
Equal in Phosphorus - 60

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Basil
5
:
Contains more Vitamin A +65.3%
Contains more Vitamin B3 +351%
Contains more Vitamin B6 +20.2%
Contains more Folate +655.6%
Contains more Vitamin K +65.9%
Contains more Vitamin E +25%
Contains more Vitamin C +138.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B5 +48.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin A +65.3%
Contains more Vitamin B3 +351%
Contains more Vitamin B6 +20.2%
Contains more Folate +655.6%
Contains more Vitamin K +65.9%
Contains more Vitamin E +25%
Contains more Vitamin C +138.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B5 +48.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Basil Watercress
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 Watercress Opinion
Net carbs 1.05g 0.79g Basil
Protein 3.15g 2.3g Basil
Fats 0.64g 0.1g Basil
Carbs 2.65g 1.29g Basil
Calories 23kcal 11kcal Basil
Starch g g
Fructose 0.02g g Basil
Sugar 0.3g 0.2g Watercress
Fiber 1.6g 0.5g Basil
Calcium 177mg 120mg Basil
Iron 3.17mg 0.2mg Basil
Magnesium 64mg 21mg Basil
Phosphorus 56mg 60mg Watercress
Potassium 295mg 330mg Watercress
Sodium 4mg 41mg Basil
Zinc 0.81mg 0.11mg Basil
Copper 0.385mg 0.077mg Basil
Vitamin A 5275IU 3191IU Basil
Vitamin E 0.8mg 1mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18mg 43mg Watercress
Vitamin B1 0.034mg 0.09mg Watercress
Vitamin B2 0.076mg 0.12mg Watercress
Vitamin B3 0.902mg 0.2mg Basil
Vitamin B5 0.209mg 0.31mg Watercress
Vitamin B6 0.155mg 0.129mg Basil
Folate 68µg 9µg Basil
Vitamin B12 0µg 0µg
Vitamin K 414.8µg 250µg Basil
Tryptophan 0.039mg 0.03mg Basil
Threonine 0.104mg 0.133mg Watercress
Isoleucine 0.104mg 0.093mg Basil
Leucine 0.191mg 0.166mg Basil
Lysine 0.11mg 0.134mg Watercress
Methionine 0.036mg 0.02mg Basil
Phenylalanine 0.13mg 0.114mg Basil
Valine 0.127mg 0.137mg Watercress
Histidine 0.051mg 0.04mg Basil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.041g 0.027g Watercress
Monounsaturated Fat 0.088g 0.008g Basil
Polyunsaturated fat 0.389g 0.035g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Basil
91
Watercress
Mineral Summary Score
52
Basil
18
Watercress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Basil
14%
Watercress
Carbohydrates
3%
Basil
1%
Watercress
Fats
3%
Basil
0%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.8)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 37mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.