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  6. Basil vs. Wild rice

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, Manganese, Iron, Copper, Vitamin A RAE, Vitamin C, Calcium, Folate, Magnesium, and Potassium than Basil.
  • Basil covers your daily need of Vitamin K 345% more than Wild rice.

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

Infographic

Basil vs Wild rice 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
6
:
4
Wild rice
Wild rice
Contains more Calcium +5800%
Contains more Iron +428.3%
Contains more Magnesium +100%
Contains more Potassium +192.1%
Contains more Copper +218.2%
Contains more Manganese +307.1%
Contains more Phosphorus +46.4%
Contains less Sodium -25%
Contains more Zinc +65.4%
Contains more Selenium +166.7%
Basil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +5800%
Contains more Iron +428.3%
Contains more Magnesium +100%
Contains more Potassium +192.1%
Contains more Copper +218.2%
Contains more Manganese +307.1%
Contains more Phosphorus +46.4%
Contains less Sodium -25%
Contains more Zinc +65.4%
Contains more Selenium +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
Basil
7
:
3
Wild rice
Wild rice
Contains more Vitamin A +175733.3%
Contains more Vitamin E +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +35.7%
Contains more Vitamin B6 +14.8%
Contains more Folate +161.5%
Contains more Vitamin K +82860%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +42.7%
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%
Wild rice
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% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +175733.3%
Contains more Vitamin E +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +35.7%
Contains more Vitamin B6 +14.8%
Contains more Folate +161.5%
Contains more Vitamin K +82860%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +42.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
Basil
3
:
2
Wild rice
Wild rice
Contains more Fats +88.2%
Contains more Water +24.5%
Contains more Other +275%
Contains more Protein +26.7%
Contains more Carbs +705.3%
Basil
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Wild rice
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 Fats +88.2%
Contains more Water +24.5%
Contains more Other +275%
Contains more Protein +26.7%
Contains more Carbs +705.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
Basil
3
:
0
Wild rice
Wild rice
Contains less Saturated Fat -16.3%
Contains more Monounsaturated Fat +76%
Contains more Polyunsaturated fat +82.6%
Basil
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -16.3%
Contains more Monounsaturated Fat +76%
Contains more Polyunsaturated fat +82.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Basil
Basil
1
:
3
Wild rice
Wild rice
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +900%
Contains more Fructose +900%
Basil
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
Wild rice
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 Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +900%
Contains more Fructose +900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Wild rice Opinion
Net carbs 1.05g 19.54g Wild rice
Protein 3.15g 3.99g Wild rice
Fats 0.64g 0.34g Basil
Carbs 2.65g 21.34g Wild rice
Calories 23kcal 101kcal Wild rice
Fructose 0.02g 0.2g Wild rice
Sugar 0.3g 0.73g Basil
Fiber 1.6g 1.8g Wild rice
Calcium 177mg 3mg Basil
Iron 3.17mg 0.6mg Basil
Magnesium 64mg 32mg Basil
Phosphorus 56mg 82mg Wild rice
Potassium 295mg 101mg Basil
Sodium 4mg 3mg Wild rice
Zinc 0.81mg 1.34mg Wild rice
Copper 0.385mg 0.121mg Basil
Manganese 1.148mg 0.282mg Basil
Selenium 0.3µg 0.8µg Wild rice
Vitamin A 5275IU 3IU Basil
Vitamin A RAE 264µg 0µg Basil
Vitamin E 0.8mg 0.24mg Basil
Vitamin C 18mg 0mg Basil
Vitamin B1 0.034mg 0.052mg Wild rice
Vitamin B2 0.076mg 0.087mg Wild rice
Vitamin B3 0.902mg 1.287mg Wild rice
Vitamin B5 0.209mg 0.154mg Basil
Vitamin B6 0.155mg 0.135mg Basil
Folate 68µg 26µg Basil
Vitamin K 414.8µg 0.5µg Basil
Tryptophan 0.039mg 0.049mg Wild rice
Threonine 0.104mg 0.127mg Wild rice
Isoleucine 0.104mg 0.167mg Wild rice
Leucine 0.191mg 0.276mg Wild rice
Lysine 0.11mg 0.17mg Wild rice
Methionine 0.036mg 0.119mg Wild rice
Phenylalanine 0.13mg 0.195mg Wild rice
Valine 0.127mg 0.232mg Wild rice
Histidine 0.051mg 0.104mg Wild rice
Saturated Fat 0.041g 0.049g Basil
Monounsaturated Fat 0.088g 0.05g Basil
Polyunsaturated fat 0.389g 0.213g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
57%
Basil
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 13)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.8)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.43g)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
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)

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.