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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, 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 Iron +1485%
Contains more Calcium +47.5%
Contains more Magnesium +204.8%
Contains more Copper +400%
Contains more Zinc +636.4%
Contains less Sodium -90.2%
Contains more Potassium +11.9%
Equal in Phosphorus - 60
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Contains more Iron +1485%
Contains more Calcium +47.5%
Contains more Magnesium +204.8%
Contains more Copper +400%
Contains more Zinc +636.4%
Contains less Sodium -90.2%
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 Vitamin K +65.9%
Contains more Folate +655.6%
Contains more Vitamin C +138.9%
Contains more Vitamin E +25%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B5 +48.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 317% 16% 0% 9% 18% 17% 13% 36% 0% 1037% 51%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Contains more Vitamin A +65.3%
Contains more Vitamin B3 +351%
Contains more Vitamin B6 +20.2%
Contains more Vitamin K +65.9%
Contains more Folate +655.6%
Contains more Vitamin C +138.9%
Contains more Vitamin E +25%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B5 +48.3%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Basil Watercress Opinion
Calories 23 11 Basil
Protein 3.15 2.3 Basil
Fats 0.64 0.1 Basil
Vitamin C 18 43 Watercress
Carbs 2.65 1.29 Basil
Cholesterol 0 0
Vitamin D 0 0
Iron 3.17 0.2 Basil
Calcium 177 120 Basil
Potassium 295 330 Watercress
Magnesium 64 21 Basil
Sugar 0.3 0.2 Watercress
Fiber 1.6 0.5 Basil
Copper 0.385 0.077 Basil
Zinc 0.81 0.11 Basil
Starch
Phosphorus 56 60 Watercress
Sodium 4 41 Basil
Vitamin A 5275 3191 Basil
Vitamin E 0.8 1 Watercress
Vitamin D 0 0
Vitamin B1 0.034 0.09 Watercress
Vitamin B2 0.076 0.12 Watercress
Vitamin B3 0.902 0.2 Basil
Vitamin B5 0.209 0.31 Watercress
Vitamin B6 0.155 0.129 Basil
Vitamin B12 0 0
Vitamin K 414.8 250 Basil
Folate 68 9 Basil
Trans Fat 0 0
Saturated Fat 0.041 0.027 Watercress
Monounsaturated Fat 0.088 0.008 Basil
Polyunsaturated fat 0.389 0.035 Basil
Tryptophan 0.039 0.03 Basil
Threonine 0.104 0.133 Watercress
Isoleucine 0.104 0.093 Basil
Leucine 0.191 0.166 Basil
Lysine 0.11 0.134 Watercress
Methionine 0.036 0.02 Basil
Phenylalanine 0.13 0.114 Basil
Valine 0.127 0.137 Watercress
Histidine 0.051 0.04 Basil
Fructose 0.02 Basil

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.