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  6. Basil vs. Wheat

Basil vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between Basil and Wheat

  • Basil has more Copper, Iron, Calcium, Folate, and Vitamin B6, however, Wheat is higher in Selenium, Phosphorus, Fiber, Zinc, and Vitamin B3.
  • Wheat covers your daily need of Selenium 57% more than Basil.
  • Basil has 20 times more Calcium than Wheat. While Basil has 177mg of Calcium, Wheat has only 9mg.

These are the specific foods used in this comparison Basil, fresh and Wheat, KAMUT khorasan, cooked.

Infographic

Basil vs Wheat 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
:
3
Wheat
Wheat
Contains more Calcium +1866.7%
Contains more Iron +80.1%
Contains more Magnesium +33.3%
Contains more Potassium +79.9%
Contains less Sodium -50%
Contains more Copper +86%
Contains more Manganese +11.5%
Contains more Phosphorus +162.5%
Contains more Zinc +127.2%
Contains more Selenium +10533.3%
Basil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +1866.7%
Contains more Iron +80.1%
Contains more Magnesium +33.3%
Contains more Potassium +79.9%
Contains less Sodium -50%
Contains more Copper +86%
Contains more Manganese +11.5%
Contains more Phosphorus +162.5%
Contains more Zinc +127.2%
Contains more Selenium +10533.3%

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
9
:
2
Wheat
Wheat
Contains more Vitamin A +131775%
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B6 +121.4%
Contains more Folate +518.2%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B3 +155.5%
Basil
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +131775%
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B6 +121.4%
Contains more Folate +518.2%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B3 +155.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
Basil
2
:
3
Wheat
Wheat
Contains more Water +41.2%
Contains more Other +120.6%
Contains more Protein +81.3%
Contains more Fats +29.7%
Contains more Carbs +941.5%
Basil
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Water +41.2%
Contains more Other +120.6%
Contains more Protein +81.3%
Contains more Fats +29.7%
Contains more Carbs +941.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
Basil
3
:
0
Wheat
Wheat
Contains less Saturated Fat -46.8%
Contains more Polyunsaturated fat +60.1%
Equal in Monounsaturated Fat - 0.084
Basil
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -46.8%
Contains more Polyunsaturated fat +60.1%
Equal in Monounsaturated Fat - 0.084

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Wheat Opinion
Net carbs 1.05g 23.3g Wheat
Protein 3.15g 5.71g Wheat
Fats 0.64g 0.83g Wheat
Carbs 2.65g 27.6g Wheat
Calories 23kcal 132kcal Wheat
Fructose 0.02g Basil
Sugar 0.3g 3.07g Basil
Fiber 1.6g 4.3g Wheat
Calcium 177mg 9mg Basil
Iron 3.17mg 1.76mg Basil
Magnesium 64mg 48mg Basil
Phosphorus 56mg 147mg Wheat
Potassium 295mg 164mg Basil
Sodium 4mg 8mg Basil
Zinc 0.81mg 1.84mg Wheat
Copper 0.385mg 0.207mg Basil
Manganese 1.148mg 1.03mg Basil
Selenium 0.3µg 31.9µg Wheat
Vitamin A 5275IU 4IU Basil
Vitamin A RAE 264µg Basil
Vitamin E 0.8mg 0.24mg Basil
Vitamin C 18mg Basil
Vitamin B1 0.034mg 0.095mg Wheat
Vitamin B2 0.076mg 0.03mg Basil
Vitamin B3 0.902mg 2.305mg Wheat
Vitamin B5 0.209mg Basil
Vitamin B6 0.155mg 0.07mg Basil
Folate 68µg 11µg Basil
Vitamin K 414.8µg Basil
Tryptophan 0.039mg 0.051mg Wheat
Threonine 0.104mg 0.172mg Wheat
Isoleucine 0.104mg 0.22mg Wheat
Leucine 0.191mg 0.432mg Wheat
Lysine 0.11mg 0.161mg Wheat
Methionine 0.036mg 0.097mg Wheat
Phenylalanine 0.13mg 0.3mg Wheat
Valine 0.127mg 0.267mg Wheat
Histidine 0.051mg 0.147mg Wheat
Trans Fat 0g 0.002g Basil
Saturated Fat 0.041g 0.077g Basil
Monounsaturated Fat 0.088g 0.084g Basil
Polyunsaturated fat 0.389g 0.243g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
131%
Basil
9%
Wheat
Minerals Daily Need Coverage Score
57%
Basil
61%
Wheat

Comparison summary

Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 20)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.4)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 2.77g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.036g)
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)
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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.