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Basil vs. Yogurt — In-Depth Nutrition Comparison

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Significant differences between Basil and Yogurt

  • Basil has more Vitamin K, Manganese, Copper, Iron, Vitamin A RAE, Vitamin C, and Folate, however, Yogurt is richer in Vitamin B12, Selenium, and Vitamin B2.
  • Basil covers your daily Vitamin K needs 346% more than Yogurt.

Specific food types used in this comparison are Basil, fresh and Yogurt, Greek, plain, nonfat.

Infographic

Basil vs Yogurt 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
8
:
2
Yogurt
Contains more Calcium +60.9%
Contains more Iron +4428.6%
Contains more Magnesium +481.8%
Contains more Potassium +109.2%
Contains less Sodium -88.9%
Contains more Zinc +55.8%
Contains more Copper +2164.7%
Contains more Manganese +12655.6%
Contains more Phosphorus +141.1%
Contains more Selenium +3133.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +60.9%
Contains more Iron +4428.6%
Contains more Magnesium +481.8%
Contains more Potassium +109.2%
Contains less Sodium -88.9%
Contains more Zinc +55.8%
Contains more Copper +2164.7%
Contains more Manganese +12655.6%
Contains more Phosphorus +141.1%
Contains more Selenium +3133.3%

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
8
:
4
Yogurt
Contains more Vitamin A +131775%
Contains more Vitamin E +7900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin B3 +333.7%
Contains more Vitamin B6 +146%
Contains more Folate +871.4%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +265.8%
Contains more Vitamin B5 +58.4%
Contains more Vitamin B12 +∞%
Contains more Choline +32.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 7% 1037%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
Contains more Vitamin A +131775%
Contains more Vitamin E +7900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin B3 +333.7%
Contains more Vitamin B6 +146%
Contains more Folate +871.4%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +265.8%
Contains more Vitamin B5 +58.4%
Contains more Vitamin B12 +∞%
Contains more Choline +32.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
3
:
2
Yogurt
Contains more Fats +64.1%
Contains more Other +108.3%
Contains more Protein +223.5%
Contains more Carbs +35.8%
Equal in Water - 85.1
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Fats +64.1%
Contains more Other +108.3%
Contains more Protein +223.5%
Contains more Carbs +35.8%
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
3
:
0
Yogurt
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +66%
Contains more Polyunsaturated fat +3141.7%
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +66%
Contains more Polyunsaturated fat +3141.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Basil
2
:
2
Yogurt
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +159.3%
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
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +159.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Yogurt Opinion
Net carbs 1.05g 3.6g Yogurt
Protein 3.15g 10.19g Yogurt
Fats 0.64g 0.39g Basil
Carbs 2.65g 3.6g Yogurt
Calories 23kcal 59kcal Yogurt
Fructose 0.02g 0g Basil
Sugar 0.3g 3.24g Basil
Fiber 1.6g 0g Basil
Calcium 177mg 110mg Basil
Iron 3.17mg 0.07mg Basil
Magnesium 64mg 11mg Basil
Phosphorus 56mg 135mg Yogurt
Potassium 295mg 141mg Basil
Sodium 4mg 36mg Basil
Zinc 0.81mg 0.52mg Basil
Copper 0.385mg 0.017mg Basil
Manganese 1.148mg 0.009mg Basil
Selenium 0.3µg 9.7µg Yogurt
Vitamin A 5275IU 4IU Basil
Vitamin A RAE 264µg 1µg Basil
Vitamin E 0.8mg 0.01mg Basil
Vitamin C 18mg 0mg Basil
Vitamin B1 0.034mg 0.023mg Basil
Vitamin B2 0.076mg 0.278mg Yogurt
Vitamin B3 0.902mg 0.208mg Basil
Vitamin B5 0.209mg 0.331mg Yogurt
Vitamin B6 0.155mg 0.063mg Basil
Folate 68µg 7µg Basil
Vitamin B12 0µg 0.75µg Yogurt
Choline 11.4mg 15.1mg Yogurt
Vitamin K 414.8µg 0µg Basil
Tryptophan 0.039mg Basil
Threonine 0.104mg Basil
Isoleucine 0.104mg Basil
Leucine 0.191mg Basil
Lysine 0.11mg Basil
Methionine 0.036mg Basil
Phenylalanine 0.13mg Basil
Valine 0.127mg Basil
Histidine 0.051mg Basil
Cholesterol 0mg 5mg Basil
Trans Fat 0g 0.006g Basil
Saturated Fat 0.041g 0.117g Basil
Monounsaturated Fat 0.088g 0.053g Basil
Polyunsaturated fat 0.389g 0.012g Basil
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
121%
Basil
17%
Yogurt
Minerals Daily Need Coverage Score
57%
Basil
19%
Yogurt

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 51)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $0.2)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 2.94g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.076g)
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

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.