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Basil vs. Wild rice — In-Depth Nutrition Comparison

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Summary of differences between basil and wild rice

  • Wild rice has less vitamin K, vitamin A, manganese, iron, copper, vitamin C, calcium, folate, magnesium, and potassium than basil.
  • Basil covers your daily need for vitamin K, 345% more than wild rice.
  • The glycemic index of basil is higher.

These are the specific foods used in this comparison Basil, fresh and Wild rice, cooked.

Infographic

Basil vs Wild rice 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +5800%
Contains more PotassiumPotassium +192.1%
Contains more IronIron +428.3%
Contains more CopperCopper +218.2%
Contains more ManganeseManganese +307.1%
Contains more ZincZinc +65.4%
Contains more PhosphorusPhosphorus +46.4%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +166.7%

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
8
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 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more Vitamin KVitamin K +82860%
Contains more FolateFolate +161.5%
Contains more CholineCholine +11.8%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B3Vitamin B3 +42.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Wild rice DV% diff.
Vitamin K 414.8µg 0.5µg 345%
Manganese 1.148mg 0.282mg 38%
Iron 3.17mg 0.6mg 32%
Vitamin A 264µg 0µg 29%
Copper 0.385mg 0.121mg 29%
Vitamin C 18mg 0mg 20%
Calcium 177mg 3mg 17%
Folate 68µg 26µg 11%
Magnesium 64mg 32mg 8%
Carbs 2.65g 21.34g 6%
Potassium 295mg 101mg 6%
Zinc 0.81mg 1.34mg 5%
Phosphorus 56mg 82mg 4%
Calories 23kcal 101kcal 4%
Vitamin E 0.8mg 0.24mg 4%
Vitamin B3 0.902mg 1.287mg 2%
Protein 3.15g 3.99g 2%
Vitamin B6 0.155mg 0.135mg 2%
Vitamin B1 0.034mg 0.052mg 2%
Selenium 0.3µg 0.8µg 1%
Vitamin B5 0.209mg 0.154mg 1%
Polyunsaturated fat 0.389g 0.213g 1%
Fiber 1.6g 1.8g 1%
Vitamin B2 0.076mg 0.087mg 1%
Fats 0.64g 0.34g 0%
Net carbs 1.05g 19.54g N/A
Sugar 0.3g 0.73g N/A
Sodium 4mg 3mg 0%
Choline 11.4mg 10.2mg 0%
Saturated fat 0.041g 0.049g 0%
Monounsaturated fat 0.088g 0.05g 0%
Tryptophan 0.039mg 0.049mg 0%
Threonine 0.104mg 0.127mg 0%
Isoleucine 0.104mg 0.167mg 0%
Leucine 0.191mg 0.276mg 0%
Lysine 0.11mg 0.17mg 0%
Methionine 0.036mg 0.119mg 0%
Phenylalanine 0.13mg 0.195mg 0%
Valine 0.127mg 0.232mg 0%
Histidine 0.051mg 0.104mg 0%
Fructose 0.02g 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
3
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more FatsFats +88.2%
Contains more WaterWater +24.5%
Contains more OtherOther +275%
Contains more ProteinProtein +26.7%
Contains more CarbsCarbs +705.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
3
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -16.3%
Contains more Mono. FatMonounsaturated fat +76%
Contains more Poly. FatPolyunsaturated fat +82.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Basil
1
6% 6% 87%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.02 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.27 g
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +900%
Contains more FructoseFructose +900%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.