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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.
Contains more Phosphorus +35.7%
Contains more Potassium +105.4%
Contains more Selenium +200%
Contains more Calcium +118.5%
Contains more Iron +143.8%
Contains more Magnesium +68.4%
Contains less Sodium -71.4%
Contains more Zinc +252.2%
Contains more Copper +126.5%
Contains more Manganese +107.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Phosphorus +35.7%
Contains more Potassium +105.4%
Contains more Selenium +200%
Contains more Calcium +118.5%
Contains more Iron +143.8%
Contains more Magnesium +68.4%
Contains less Sodium -71.4%
Contains more Zinc +252.2%
Contains more Copper +126.5%
Contains more Manganese +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.
:
1
Basil
Contains more Vitamin A +31.1%
Contains more Vitamin C +283.3%
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 Folate +17.6%
Contains more Vitamin K +30.6%
Contains more Vitamin E +14.3%
Equal in Vitamin B3 - 0.902
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
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 A +31.1%
Contains more Vitamin C +283.3%
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 Folate +17.6%
Contains more Vitamin K +30.6%
Contains more Vitamin E +14.3%
Equal in Vitamin B3 - 0.902

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -43.9%
Contains more Monounsaturated Fat +171.6%
Contains more Polyunsaturated fat +70.6%
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains less Saturated Fat -43.9%
Contains more Monounsaturated Fat +171.6%
Contains more Polyunsaturated 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
Net carbs 4.4g 1.05g Garden cress
Protein 2.6g 3.15g Basil
Fats 0.7g 0.64g Garden cress
Carbs 5.5g 2.65g Garden cress
Calories 32kcal 23kcal Garden cress
Fructose 0.02g Basil
Sugar 4.4g 0.3g Basil
Fiber 1.1g 1.6g Basil
Calcium 81mg 177mg Basil
Iron 1.3mg 3.17mg Basil
Magnesium 38mg 64mg Basil
Phosphorus 76mg 56mg Garden cress
Potassium 606mg 295mg Garden cress
Sodium 14mg 4mg Basil
Zinc 0.23mg 0.81mg Basil
Copper 0.17mg 0.385mg Basil
Manganese 0.553mg 1.148mg Basil
Selenium 0.9µg 0.3µg Garden cress
Vitamin A 6917IU 5275IU Garden cress
Vitamin A RAE 346µg 264µg Garden cress
Vitamin E 0.7mg 0.8mg Basil
Vitamin C 69mg 18mg 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
Folate 80µg 68µg Garden cress
Vitamin K 541.9µg 414.8µg Garden cress
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
Saturated Fat 0.023g 0.041g Garden cress
Monounsaturated Fat 0.239g 0.088g Garden cress
Polyunsaturated fat 0.228g 0.389g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress 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
187%
Garden cress
131%
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

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.