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  6. Egg vs. Basil

Egg vs. Basil — In-Depth Nutrition Comparison

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Summary of differences between Egg and Basil

  • Egg has more Copper, Selenium, Choline, Vitamin B12, Vitamin B2, and Vitamin B5, however, Basil is higher in Vitamin K, Manganese, and Iron.
  • Basil covers your daily need of Vitamin K 345% more than Egg.

These are the specific foods used in this comparison Egg, whole, cooked, hard-boiled and Basil, fresh.

Infographic

Egg 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.
Egg
Egg
4
:
6
Basil
Basil
Contains more Phosphorus +207.1%
Contains more Zinc +29.6%
Contains more Copper +419.5%
Contains more Selenium +10166.7%
Contains more Calcium +254%
Contains more Iron +166.4%
Contains more Magnesium +540%
Contains more Potassium +134.1%
Contains less Sodium -96.8%
Contains more Manganese +4315.4%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Basil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Phosphorus +207.1%
Contains more Zinc +29.6%
Contains more Copper +419.5%
Contains more Selenium +10166.7%
Contains more Calcium +254%
Contains more Iron +166.4%
Contains more Magnesium +540%
Contains more Potassium +134.1%
Contains less Sodium -96.8%
Contains more Manganese +4315.4%

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.
Egg
Egg
6
:
6
Basil
Basil
Contains more Vitamin E +28.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B2 +575%
Contains more Vitamin B5 +568.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +914.4%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1309.4%
Contains more Vitamin B6 +28.1%
Contains more Folate +54.5%
Contains more Vitamin K +138166.7%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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 E +28.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B2 +575%
Contains more Vitamin B5 +568.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +914.4%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1309.4%
Contains more Vitamin B6 +28.1%
Contains more Folate +54.5%
Contains more Vitamin K +138166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
:
3
Basil
Basil
Contains more Protein +299.4%
Contains more Fats +1557.8%
Contains more Carbs +136.6%
Contains more Water +23.4%
Contains more Other +40.2%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 Protein +299.4%
Contains more Fats +1557.8%
Contains more Carbs +136.6%
Contains more Water +23.4%
Contains more Other +40.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Basil
Basil
Contains more Monounsaturated Fat +4533%
Contains more Polyunsaturated fat +263.5%
Contains less Saturated Fat -98.7%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Basil
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains more Monounsaturated Fat +4533%
Contains more Polyunsaturated fat +263.5%
Contains less Saturated Fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Basil Opinion
Net carbs 1.12g 1.05g Egg
Protein 12.58g 3.15g Egg
Fats 10.61g 0.64g Egg
Carbs 1.12g 2.65g Basil
Calories 155kcal 23kcal Egg
Fructose 0.02g Basil
Sugar 1.12g 0.3g Basil
Fiber 0g 1.6g Basil
Calcium 50mg 177mg Basil
Iron 1.19mg 3.17mg Basil
Magnesium 10mg 64mg Basil
Phosphorus 172mg 56mg Egg
Potassium 126mg 295mg Basil
Sodium 124mg 4mg Basil
Zinc 1.05mg 0.81mg Egg
Copper 2mg 0.385mg Egg
Manganese 0.026mg 1.148mg Basil
Selenium 30.8µg 0.3µg Egg
Vitamin A 520IU 5275IU Basil
Vitamin A RAE 149µg 264µg Basil
Vitamin E 1.03mg 0.8mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin C 0mg 18mg Basil
Vitamin B1 0.066mg 0.034mg Egg
Vitamin B2 0.513mg 0.076mg Egg
Vitamin B3 0.064mg 0.902mg Basil
Vitamin B5 1.398mg 0.209mg Egg
Vitamin B6 0.121mg 0.155mg Basil
Folate 44µg 68µg Basil
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 414.8µg Basil
Tryptophan 0.153mg 0.039mg Egg
Threonine 0.604mg 0.104mg Egg
Isoleucine 0.686mg 0.104mg Egg
Leucine 1.075mg 0.191mg Egg
Lysine 0.904mg 0.11mg Egg
Methionine 0.392mg 0.036mg Egg
Phenylalanine 0.668mg 0.13mg Egg
Valine 0.767mg 0.127mg Egg
Histidine 0.298mg 0.051mg Egg
Cholesterol 373mg 0mg Basil
Saturated Fat 3.267g 0.041g Basil
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 0.088g Egg
Polyunsaturated fat 1.414g 0.389g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
45%
Egg
131%
Basil
Minerals Daily Need Coverage Score
103%
Egg
57%
Basil

Comparison summary

Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 70)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.8)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 120mg)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 3.226g)
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.