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  6. Broccoli vs. Basil

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, Manganese, Copper, Iron, Vitamin A RAE, Calcium, and Magnesium.
  • Daily need coverage for Vitamin K from Basil is 261% higher.
  • Basil has 5 times less Vitamin C than Broccoli. Broccoli has 89.2mg of Vitamin C, while Basil has 18mg.

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.
Broccoli
Broccoli
3
:
7
Basil
Basil
Contains more Phosphorus +17.9%
Contains more Selenium +733.3%
Contains more Calcium +276.6%
Contains more Iron +334.2%
Contains more Magnesium +204.8%
Contains less Sodium -87.9%
Contains more Zinc +97.6%
Contains more Copper +685.7%
Contains more Manganese +446.7%
Equal in Potassium - 295
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Basil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Phosphorus +17.9%
Contains more Selenium +733.3%
Contains more Calcium +276.6%
Contains more Iron +334.2%
Contains more Magnesium +204.8%
Contains less Sodium -87.9%
Contains more Zinc +97.6%
Contains more Copper +685.7%
Contains more Manganese +446.7%
Equal in Potassium - 295

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.
Broccoli
Broccoli
5
:
5
Basil
Basil
Contains more Vitamin C +395.6%
Contains more Vitamin B1 +108.8%
Contains more Vitamin B2 +53.9%
Contains more Vitamin B5 +174.2%
Contains more Vitamin B6 +12.9%
Contains more Vitamin A +746.7%
Contains more Vitamin B3 +41.2%
Contains more Vitamin K +308.3%
Equal in Vitamin E - 0.8
Equal in Folate - 68
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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%
Contains more Vitamin C +395.6%
Contains more Vitamin B1 +108.8%
Contains more Vitamin B2 +53.9%
Contains more Vitamin B5 +174.2%
Contains more Vitamin B6 +12.9%
Contains more Vitamin A +746.7%
Contains more Vitamin B3 +41.2%
Contains more Vitamin K +308.3%
Equal in Vitamin E - 0.8
Equal in Folate - 68

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
1
:
4
Basil
Basil
Contains more Carbs +150.6%
Contains more Protein +11.7%
Contains more Fats +73%
Contains more Other +72.4%
Equal in Water - 92.06
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Basil
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 Carbs +150.6%
Contains more Protein +11.7%
Contains more Fats +73%
Contains more Other +72.4%
Equal in Water - 92.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Basil
Basil
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +923.7%
Equal in Saturated Fat - 0.041
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Basil
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +923.7%
Equal in Saturated Fat - 0.041

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
5
:
1
Basil
Basil
Contains more Sucrose +∞%
Contains more Glucose +2350%
Contains more Fructose +3300%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Broccoli
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
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 Sucrose +∞%
Contains more Glucose +2350%
Contains more Fructose +3300%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Basil Opinion
Net carbs 4.04g 1.05g Broccoli
Protein 2.82g 3.15g Basil
Fats 0.37g 0.64g Basil
Carbs 6.64g 2.65g Broccoli
Calories 34kcal 23kcal Broccoli
Fructose 0.68g 0.02g Broccoli
Sugar 1.7g 0.3g Basil
Fiber 2.6g 1.6g Broccoli
Calcium 47mg 177mg Basil
Iron 0.73mg 3.17mg Basil
Magnesium 21mg 64mg Basil
Phosphorus 66mg 56mg Broccoli
Potassium 316mg 295mg Broccoli
Sodium 33mg 4mg Basil
Zinc 0.41mg 0.81mg Basil
Copper 0.049mg 0.385mg Basil
Manganese 0.21mg 1.148mg Basil
Selenium 2.5µg 0.3µg Broccoli
Vitamin A 623IU 5275IU Basil
Vitamin A RAE 31µg 264µg Basil
Vitamin E 0.78mg 0.8mg Basil
Vitamin C 89.2mg 18mg Broccoli
Vitamin B1 0.071mg 0.034mg Broccoli
Vitamin B2 0.117mg 0.076mg Broccoli
Vitamin B3 0.639mg 0.902mg Basil
Vitamin B5 0.573mg 0.209mg Broccoli
Vitamin B6 0.175mg 0.155mg Broccoli
Folate 63µg 68µg Basil
Vitamin K 101.6µg 414.8µg Basil
Tryptophan 0.033mg 0.039mg Basil
Threonine 0.088mg 0.104mg Basil
Isoleucine 0.079mg 0.104mg Basil
Leucine 0.129mg 0.191mg Basil
Lysine 0.135mg 0.11mg Broccoli
Methionine 0.038mg 0.036mg Broccoli
Phenylalanine 0.117mg 0.13mg Basil
Valine 0.125mg 0.127mg Basil
Histidine 0.059mg 0.051mg Broccoli
Saturated Fat 0.039g 0.041g Broccoli
Monounsaturated Fat 0.011g 0.088g Basil
Polyunsaturated fat 0.038g 0.389g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Basil
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
65%
Broccoli
131%
Basil
Minerals Daily Need Coverage Score
19%
Broccoli
57%
Basil

Comparison summary

Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 38)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $2.4)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 29mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.