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  6. Wheat Bread vs. Basil

Wheat Bread vs. Basil — In-Depth Nutrition Comparison

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How are wheat Bread and basil different?

  • Wheat Bread is higher in selenium, vitamin B1, vitamin B3, vitamin B2, and phosphorus; however, basil is richer in vitamin K, vitamin A, copper, and vitamin C.
  • Daily need coverage for vitamin K for basil is 341% higher.
  • Wheat Bread contains 150 times more sodium than basil. While wheat Bread contains 601mg of sodium, basil contains only 4mg.

Bread, wheat, toasted and Basil, fresh are the varieties used in this article.

Infographic

Wheat Bread vs Basil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Basil
Basil
3
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%
Contains more IronIron +29%
Contains more ZincZinc +81.5%
Contains more PhosphorusPhosphorus +235.7%
Contains more ManganeseManganese +19.9%
Contains more SeleniumSelenium +11033.3%
Contains more PotassiumPotassium +32.3%
Contains more CopperCopper +94.4%
Contains less SodiumSodium -99.3%
~equal in Magnesium ~64mg
~equal in Calcium ~177mg

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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Basil
Basil
4
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%
Contains more Vitamin B1Vitamin B1 +1191.2%
Contains more Vitamin B2Vitamin B2 +402.6%
Contains more Vitamin B3Vitamin B3 +592.9%
Contains more Vitamin B5Vitamin B5 +118.2%
Contains more FolateFolate +26.5%
Contains more CholineCholine +93.9%
Contains more Vitamin CVitamin C +8900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin KVitamin K +7177.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Basil DV% diff.
Vitamin K 5.7µg 414.8µg 341%
Selenium 33.4µg 0.3µg 60%
Vitamin B1 0.439mg 0.034mg 34%
Vitamin B3 6.25mg 0.902mg 33%
Vitamin A 0µg 264µg 29%
Sodium 601mg 4mg 26%
Vitamin B2 0.382mg 0.076mg 24%
Copper 0.198mg 0.385mg 21%
Vitamin C 0.2mg 18mg 20%
Protein 12.96g 3.15g 20%
Phosphorus 188mg 56mg 19%
Carbs 55.77g 2.65g 18%
Calories 313kcal 23kcal 15%
Fiber 4.7g 1.6g 12%
Iron 4.09mg 3.17mg 12%
Manganese 1.377mg 1.148mg 10%
Polyunsaturated fat 1.72g 0.389g 9%
Zinc 1.47mg 0.81mg 6%
Fats 4.27g 0.64g 6%
Folate 86µg 68µg 5%
Vitamin B5 0.456mg 0.209mg 5%
Vitamin E 0.24mg 0.8mg 4%
Saturated fat 0.989g 0.041g 4%
Monounsaturated fat 1.019g 0.088g 2%
Choline 22.1mg 11.4mg 2%
Potassium 223mg 295mg 2%
Magnesium 59mg 64mg 1%
Calcium 165mg 177mg 1%
Net carbs 51.07g 1.05g N/A
Sugar 6.42g 0.3g N/A
Vitamin B6 0.153mg 0.155mg 0%
Tryptophan 0.092mg 0.039mg 0%
Threonine 0.299mg 0.104mg 0%
Isoleucine 0.258mg 0.104mg 0%
Leucine 0.461mg 0.191mg 0%
Lysine 0.215mg 0.11mg 0%
Methionine 0.105mg 0.036mg 0%
Phenylalanine 0.315mg 0.13mg 0%
Valine 0.31mg 0.127mg 0%
Histidine 0.15mg 0.051mg 0%
Fructose 0.02g 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Basil
Basil
1
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more ProteinProtein +311.4%
Contains more FatsFats +567.2%
Contains more CarbsCarbs +2004.5%
Contains more OtherOther +84.7%
Contains more WaterWater +279.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Basil
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated fat +1058%
Contains more Poly. FatPolyunsaturated fat +342.2%
Contains less Sat. FatSaturated fat -95.9%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.