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  6. Grape leaves vs. Basil

Grape leaves vs. Basil — In-Depth Nutrition Comparison

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How are Grape leaves and Basil different?

  • Grape leaves are richer in Vitamin A, Manganese, Fiber, Vitamin B2, Vitamin B6, Calcium, Vitamin B3, and Vitamin E, while Basil is higher in Vitamin K, and Vitamin C.
  • Basil covers your daily need of Vitamin K 255% more than Grape leaves.
  • Grape leaves contain 7 times more Fiber than Basil. Grape leaves contain 11g of Fiber, while Basil contains 1.6g.

Grape leaves, raw and Basil, fresh types were used in this article.

Infographic

Grape leaves 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Basil
Basil
3
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 +48.4%
Contains more CalciumCalcium +105.1%
Contains more PhosphorusPhosphorus +62.5%
Contains more ManganeseManganese +148.7%
Contains more SeleniumSelenium +200%
Contains more IronIron +20.5%
Contains more ZincZinc +20.9%
Contains less SodiumSodium -55.6%
~equal in Potassium ~295mg
~equal in Copper ~0.385mg

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 37% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Basil
Basil
2
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 AVitamin A +421.7%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +365.8%
Contains more Vitamin B3Vitamin B3 +161.9%
Contains more Vitamin B6Vitamin B6 +158.1%
Contains more FolateFolate +22.1%
Contains more CholineCholine +12.3%
Contains more Vitamin CVitamin C +62.2%
Contains more Vitamin KVitamin K +282%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.209mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Basil
Basil
1
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 ProteinProtein +77.8%
Contains more FatsFats +231.3%
Contains more CarbsCarbs +553.2%
Contains more WaterWater +25.6%
~equal in Other ~1.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated Fat: Sat. Fat 0.336 g
Monounsaturated Fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Basil
Basil
2
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 Poly. FatPolyunsaturated fat +173.8%
Contains less Sat. FatSaturated Fat -87.8%
~equal in Monounsaturated Fat ~0.088g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Basil Opinion
Calories 93kcal 23kcal Grape leaves
Protein 5.6g 3.15g Grape leaves
Fats 2.12g 0.64g Grape leaves
Vitamin C 11.1mg 18mg Basil
Net carbs 6.31g 1.05g Grape leaves
Carbs 17.31g 2.65g Grape leaves
Magnesium 95mg 64mg Grape leaves
Calcium 363mg 177mg Grape leaves
Potassium 272mg 295mg Basil
Iron 2.63mg 3.17mg Basil
Sugar 6.3g 0.3g Basil
Fiber 11g 1.6g Grape leaves
Copper 0.415mg 0.385mg Grape leaves
Zinc 0.67mg 0.81mg Basil
Phosphorus 91mg 56mg Grape leaves
Sodium 9mg 4mg Basil
Vitamin A 27521IU 5275IU Grape leaves
Vitamin A 1376µg 264µg Grape leaves
Vitamin E 2mg 0.8mg Grape leaves
Manganese 2.855mg 1.148mg Grape leaves
Selenium 0.9µg 0.3µg Grape leaves
Vitamin B1 0.04mg 0.034mg Grape leaves
Vitamin B2 0.354mg 0.076mg Grape leaves
Vitamin B3 2.362mg 0.902mg Grape leaves
Vitamin B5 0.231mg 0.209mg Grape leaves
Vitamin B6 0.4mg 0.155mg Grape leaves
Vitamin K 108.6µg 414.8µg Basil
Folate 83µg 68µg Grape leaves
Choline 12.8mg 11.4mg Grape leaves
Saturated Fat 0.336g 0.041g Basil
Monounsaturated Fat 0.081g 0.088g Basil
Polyunsaturated fat 1.065g 0.389g Grape leaves
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
Grape leaves 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
178%
Grape leaves
121%
Basil
Minerals Daily Need Coverage Score
87%
Grape leaves
57%
Basil

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 6g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.295g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.8)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.