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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 RAE, 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" 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
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 PotassiumPotassium +105.4%
Contains more PhosphorusPhosphorus +35.7%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +118.5%
Contains more IronIron +143.8%
Contains more CopperCopper +126.5%
Contains more ZincZinc +252.2%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +107.6%

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 230% 415% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Basil
1
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% 317% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin CVitamin C +283.3%
Contains more Vitamin AVitamin A +31.1%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B6Vitamin B6 +59.4%
Contains more Vitamin KVitamin K +30.6%
Contains more FolateFolate +17.6%
Contains more CholineCholine +71.1%
Contains more Vitamin E Vitamin E +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.902mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Basil
2
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 +107.5%
Contains more OtherOther +20%
Contains more ProteinProtein +21.2%
~equal in Fats ~0.64g
~equal in Water ~92.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated Fat: Sat. Fat 0.023 g
Monounsaturated Fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
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 less Sat. FatSaturated Fat -43.9%
Contains more Mono. FatMonounsaturated Fat +171.6%
Contains more Poly. FatPolyunsaturated fat +70.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Garden cress Basil Opinion
Calories 32kcal 23kcal Garden cress
Protein 2.6g 3.15g Basil
Fats 0.7g 0.64g Garden cress
Vitamin C 69mg 18mg Garden cress
Net carbs 4.4g 1.05g Garden cress
Carbs 5.5g 2.65g Garden cress
Magnesium 38mg 64mg Basil
Calcium 81mg 177mg Basil
Potassium 606mg 295mg Garden cress
Iron 1.3mg 3.17mg Basil
Sugar 4.4g 0.3g Basil
Fiber 1.1g 1.6g Basil
Copper 0.17mg 0.385mg Basil
Zinc 0.23mg 0.81mg Basil
Phosphorus 76mg 56mg Garden cress
Sodium 14mg 4mg Basil
Vitamin A 6917IU 5275IU Garden cress
Vitamin A RAE 346µg 264µg Garden cress
Vitamin E 0.7mg 0.8mg Basil
Manganese 0.553mg 1.148mg Basil
Selenium 0.9µg 0.3µg Garden cress
Vitamin B1 0.08mg 0.034mg Garden cress
Vitamin B2 0.26mg 0.076mg Garden cress
Vitamin B3 1mg 0.902mg Garden cress
Vitamin B5 0.242mg 0.209mg Garden cress
Vitamin B6 0.247mg 0.155mg Garden cress
Vitamin K 541.9µg 414.8µg Garden cress
Folate 80µg 68µg Garden cress
Choline 19.5mg 11.4mg Garden cress
Saturated Fat 0.023g 0.041g Garden cress
Monounsaturated Fat 0.239g 0.088g Garden cress
Polyunsaturated fat 0.228g 0.389g 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
Fructose 0.02g Basil

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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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
173%
Garden cress
121%
Basil
Minerals Daily Need Coverage Score
33%
Garden cress
57%
Basil

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.

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. 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.