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Garden cress vs Basil - In-Depth Nutrition Comparison

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What are the differences between Garden cress and Basil?

  • Garden cress is higher in Vitamin K, Vitamin C, Vitamin B2, Potassium, Vitamin A, and Vitamin B6, yet Basil is higher in Manganese, Copper, Iron, and Calcium.
  • Garden cress's daily need coverage for Vitamin K is 106% more.
  • Garden cress has 4 times more Vitamin C than Basil. While Garden cress has 69mg of Vitamin C, Basil has only 18mg.

We used Cress, garden, raw and Basil, fresh types in this article.

Infographic

Garden cress 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Basil
Contains more Potassium +105.4%
Contains more Phosphorus +35.7%
Contains more Iron +143.8%
Contains more Calcium +118.5%
Contains more Magnesium +68.4%
Contains more Copper +126.5%
Contains more Zinc +252.2%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 49% 25% 54% 28% 57% 7% 33% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
Contains more Potassium +105.4%
Contains more Phosphorus +35.7%
Contains more Iron +143.8%
Contains more Calcium +118.5%
Contains more Magnesium +68.4%
Contains more Copper +126.5%
Contains more Zinc +252.2%
Contains less Sodium -71.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Basil
Contains more Vitamin C +283.3%
Contains more Vitamin A +31.1%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +59.4%
Contains more Vitamin K +30.6%
Contains more Folate +17.6%
Contains more Vitamin E +14.3%
Equal in Vitamin B3 - 0.902
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 230% 416% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 317% 16% 0% 9% 18% 17% 13% 36% 0% 1037% 51%
Contains more Vitamin C +283.3%
Contains more Vitamin A +31.1%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +59.4%
Contains more Vitamin K +30.6%
Contains more Folate +17.6%
Contains more Vitamin E +14.3%
Equal in Vitamin B3 - 0.902

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
187
Garden cress
131
Basil
Mineral Summary Score
31
Garden cress
52
Basil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Garden cress
19%
Basil
Carbohydrates
6%
Garden cress
3%
Basil
Fats
3%
Garden cress
3%
Basil

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden cress Basil
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Basil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 70)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2.8)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 4.1g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 10mg)
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.

All nutrients comparison - raw data values

Nutrient Garden cress Basil Opinion
Calories 32 23 Garden cress
Protein 2.6 3.15 Basil
Fats 0.7 0.64 Garden cress
Vitamin C 69 18 Garden cress
Carbs 5.5 2.65 Garden cress
Cholesterol 0 0
Vitamin D 0 0
Iron 1.3 3.17 Basil
Calcium 81 177 Basil
Potassium 606 295 Garden cress
Magnesium 38 64 Basil
Sugar 4.4 0.3 Basil
Fiber 1.1 1.6 Basil
Copper 0.17 0.385 Basil
Zinc 0.23 0.81 Basil
Starch
Phosphorus 76 56 Garden cress
Sodium 14 4 Basil
Vitamin A 6917 5275 Garden cress
Vitamin E 0.7 0.8 Basil
Vitamin D 0 0
Vitamin B1 0.08 0.034 Garden cress
Vitamin B2 0.26 0.076 Garden cress
Vitamin B3 1 0.902 Garden cress
Vitamin B5 0.242 0.209 Garden cress
Vitamin B6 0.247 0.155 Garden cress
Vitamin B12 0 0
Vitamin K 541.9 414.8 Garden cress
Folate 80 68 Garden cress
Trans Fat 0 0
Saturated Fat 0.023 0.041 Garden cress
Monounsaturated Fat 0.239 0.088 Garden cress
Polyunsaturated fat 0.228 0.389 Basil
Tryptophan 0.039 Basil
Threonine 0.104 Basil
Isoleucine 0.104 Basil
Leucine 0.191 Basil
Lysine 0.11 Basil
Methionine 0.036 Basil
Phenylalanine 0.13 Basil
Valine 0.127 Basil
Histidine 0.051 Basil
Fructose 0.02 Basil

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.