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Escarole vs. Basil — In-Depth Nutrition Comparison

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How are Escarole and Basil different?

  • Escarole is richer in Vitamin B5, while Basil is higher in Vitamin K, Manganese, Copper, Iron, Vitamin A RAE, Vitamin C, Calcium, Magnesium, and Vitamin B6.
  • Basil covers your daily need of Vitamin K 169% more than Escarole.
  • Escarole contains 4 times more Vitamin B5 than Basil. Escarole contains 0.826mg of Vitamin B5, while Basil contains 0.209mg.

Escarole, cooked, boiled, drained, no salt added and Basil, fresh types were used in this article.

Infographic

Escarole 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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Basil
10
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 MagnesiumMagnesium +392.3%
Contains more CalciumCalcium +284.8%
Contains more PotassiumPotassium +20.4%
Contains more IronIron +340.3%
Contains more CopperCopper +342.5%
Contains more ZincZinc +17.4%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +198.2%
Contains more SeleniumSelenium +50%

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 11% 113% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Basil
7
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 B1Vitamin B1 +73.5%
Contains more Vitamin B5Vitamin B5 +295.2%
Contains more FolateFolate +14.7%
Contains more CholineCholine +35.1%
Contains more Vitamin CVitamin C +445.5%
Contains more Vitamin AVitamin A +179.4%
Contains more Vitamin E Vitamin E +100%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +189.1%
Contains more Vitamin B6Vitamin B6 +868.8%
Contains more Vitamin KVitamin K +95.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Basil
3
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 +15.8%
Contains more ProteinProtein +173.9%
Contains more FatsFats +255.6%
Contains more OtherOther +14.5%
~equal in Water ~92.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Basil
3
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 more Mono. FatMonounsaturated Fat +2100%
Contains more Poly. FatPolyunsaturated fat +380.2%
~equal in Saturated Fat ~0.041g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Basil Opinion
Calories 19kcal 23kcal Basil
Protein 1.15g 3.15g Basil
Fats 0.18g 0.64g Basil
Vitamin C 3.3mg 18mg Basil
Net carbs 0.27g 1.05g Basil
Carbs 3.07g 2.65g Escarole
Magnesium 13mg 64mg Basil
Calcium 46mg 177mg Basil
Potassium 245mg 295mg Basil
Iron 0.72mg 3.17mg Basil
Sugar 0.23g 0.3g Escarole
Fiber 2.8g 1.6g Escarole
Copper 0.087mg 0.385mg Basil
Zinc 0.69mg 0.81mg Basil
Phosphorus 22mg 56mg Basil
Sodium 19mg 4mg Basil
Vitamin A 1888IU 5275IU Basil
Vitamin A RAE 94µg 264µg Basil
Vitamin E 0.4mg 0.8mg Basil
Manganese 0.385mg 1.148mg Basil
Selenium 0.2µg 0.3µg Basil
Vitamin B1 0.059mg 0.034mg Escarole
Vitamin B2 0.062mg 0.076mg Basil
Vitamin B3 0.312mg 0.902mg Basil
Vitamin B5 0.826mg 0.209mg Escarole
Vitamin B6 0.016mg 0.155mg Basil
Vitamin K 211.9µg 414.8µg Basil
Folate 78µg 68µg Escarole
Choline 15.4mg 11.4mg Escarole
Saturated Fat 0.042g 0.041g Basil
Monounsaturated Fat 0.004g 0.088g Basil
Polyunsaturated fat 0.081g 0.389g Basil
Tryptophan 0.005mg 0.039mg Basil
Threonine 0.046mg 0.104mg Basil
Isoleucine 0.066mg 0.104mg Basil
Leucine 0.09mg 0.191mg Basil
Lysine 0.058mg 0.11mg Basil
Methionine 0.013mg 0.036mg Basil
Phenylalanine 0.049mg 0.13mg Basil
Valine 0.058mg 0.127mg Basil
Histidine 0.021mg 0.051mg Basil
Fructose 0.02g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole 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
63%
Escarole
121%
Basil
Minerals Daily Need Coverage Score
18%
Escarole
57%
Basil

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 0.07g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 70)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $2.8)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.001g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.