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Broccoli vs. Basil — In-Depth Nutrition Comparison

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The main differences between broccoli and basil

  • Broccoli has more vitamin C and vitamin B5; however, basil has more vitamin K, vitamin A, manganese, copper, iron, calcium, and magnesium.
  • Daily need coverage for vitamin K for basil is 261% higher.
  • Basil has 5 times less vitamin C than broccoli. Broccoli has 89.2mg of vitamin C, while basil has 18mg.
  • Basil has a higher glycemic index than broccoli.

Food types used in this article are Broccoli, raw and Basil, fresh.

Infographic

Broccoli vs Basil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Basil
Basil
7
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 PhosphorusPhosphorus +17.9%
Contains more SeleniumSelenium +733.3%
Contains more MagnesiumMagnesium +204.8%
Contains more CalciumCalcium +276.6%
Contains more IronIron +334.2%
Contains more CopperCopper +685.7%
Contains more ZincZinc +97.6%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +446.7%
~equal in Potassium ~295mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Basil
Basil
3
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 CVitamin C +395.6%
Contains more Vitamin B1Vitamin B1 +108.8%
Contains more Vitamin B2Vitamin B2 +53.9%
Contains more Vitamin B5Vitamin B5 +174.2%
Contains more Vitamin B6Vitamin B6 +12.9%
Contains more CholineCholine +64%
Contains more Vitamin AVitamin A +751.6%
Contains more Vitamin B3Vitamin B3 +41.2%
Contains more Vitamin KVitamin K +308.3%
~equal in Vitamin E ~0.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~68µg

All nutrients comparison - raw data values

Nutrient Broccoli Basil DV% diff.
Vitamin K 101.6µg 414.8µg 261%
Vitamin C 89.2mg 18mg 79%
Manganese 0.21mg 1.148mg 41%
Copper 0.049mg 0.385mg 37%
Iron 0.73mg 3.17mg 31%
Vitamin A 31µg 264µg 26%
Calcium 47mg 177mg 13%
Magnesium 21mg 64mg 10%
Vitamin B5 0.573mg 0.209mg 7%
Selenium 2.5µg 0.3µg 4%
Fiber 2.6g 1.6g 4%
Zinc 0.41mg 0.81mg 4%
Vitamin B2 0.117mg 0.076mg 3%
Vitamin B1 0.071mg 0.034mg 3%
Vitamin B6 0.175mg 0.155mg 2%
Polyunsaturated fat 0.038g 0.389g 2%
Vitamin B3 0.639mg 0.902mg 2%
Folate 63µg 68µg 1%
Choline 18.7mg 11.4mg 1%
Calories 34kcal 23kcal 1%
Protein 2.82g 3.15g 1%
Potassium 316mg 295mg 1%
Carbs 6.64g 2.65g 1%
Fructose 0.68g 0.02g 1%
Sodium 33mg 4mg 1%
Phosphorus 66mg 56mg 1%
Fats 0.37g 0.64g 0%
Net carbs 4.04g 1.05g N/A
Sugar 1.7g 0.3g N/A
Vitamin E 0.78mg 0.8mg 0%
Saturated fat 0.039g 0.041g 0%
Monounsaturated fat 0.011g 0.088g 0%
Tryptophan 0.033mg 0.039mg 0%
Threonine 0.088mg 0.104mg 0%
Isoleucine 0.079mg 0.104mg 0%
Leucine 0.129mg 0.191mg 0%
Lysine 0.135mg 0.11mg 0%
Methionine 0.038mg 0.036mg 0%
Phenylalanine 0.117mg 0.13mg 0%
Valine 0.125mg 0.127mg 0%
Histidine 0.059mg 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Basil
Basil
4
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 CarbsCarbs +150.6%
Contains more ProteinProtein +11.7%
Contains more FatsFats +73%
Contains more OtherOther +72.4%
~equal in Water ~92.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Basil
Basil
2
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 +700%
Contains more Poly. FatPolyunsaturated fat +923.7%
~equal in Saturated fat ~0.041g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Basil
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
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2350%
Contains more FructoseFructose +3300%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.