Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kiwifruit vs. Basil — In-Depth Nutrition Comparison

Compare

Important differences between Kiwifruit and Basil

  • Kiwifruit has more Vitamin C, however, Basil has more Vitamin K, Manganese, Iron, Vitamin A RAE, Copper, Calcium, Magnesium, Folate, and Vitamin B6.
  • Basil's daily need coverage for Vitamin K is 312% more.
  • Kiwifruit has 5 times more Vitamin C than Basil. Kiwifruit has 92.7mg of Vitamin C, while Basil has 18mg.

The food varieties used in the comparison are Kiwifruit, green, raw and Basil, fresh.

Infographic

Kiwifruit 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.
Contains less Sodium -25%
Contains more Calcium +420.6%
Contains more Iron +922.6%
Contains more Magnesium +276.5%
Contains more Phosphorus +64.7%
Contains more Zinc +478.6%
Contains more Copper +196.2%
Contains more Manganese +1071.4%
Contains more Selenium +50%
Equal in Potassium - 295
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains less Sodium -25%
Contains more Calcium +420.6%
Contains more Iron +922.6%
Contains more Magnesium +276.5%
Contains more Phosphorus +64.7%
Contains more Zinc +478.6%
Contains more Copper +196.2%
Contains more Manganese +1071.4%
Contains more Selenium +50%
Equal in Potassium - 295

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.
:
9
Basil
Contains more Vitamin E +82.5%
Contains more Vitamin C +415%
Contains more Vitamin A +5963.2%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B2 +204%
Contains more Vitamin B3 +164.5%
Contains more Vitamin B5 +14.2%
Contains more Vitamin B6 +146%
Contains more Folate +172%
Contains more Choline +46.2%
Contains more Vitamin K +929.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 7% 1037%
Contains more Vitamin E +82.5%
Contains more Vitamin C +415%
Contains more Vitamin A +5963.2%
Contains more Vitamin B1 +25.9%
Contains more Vitamin B2 +204%
Contains more Vitamin B3 +164.5%
Contains more Vitamin B5 +14.2%
Contains more Vitamin B6 +146%
Contains more Folate +172%
Contains more Choline +46.2%
Contains more Vitamin K +929.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +453.2%
Contains more Protein +176.3%
Contains more Fats +23.1%
Contains more Water +10.8%
Contains more Other +145.9%
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +453.2%
Contains more Protein +176.3%
Contains more Fats +23.1%
Contains more Water +10.8%
Contains more Other +145.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.3%
Contains more Monounsaturated Fat +87.2%
Contains more Polyunsaturated fat +35.5%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains less Saturated Fat -29.3%
Contains more Monounsaturated Fat +87.2%
Contains more Polyunsaturated fat +35.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +20450%
Contains more Fructose +21650%
Contains more Maltose +∞%
Contains more Galactose +58.8%
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
6% 6% 87%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.02 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.27 g
Contains more Sucrose +∞%
Contains more Glucose +20450%
Contains more Fructose +21650%
Contains more Maltose +∞%
Contains more Galactose +58.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Basil Opinion
Net carbs 11.66g 1.05g Kiwifruit
Protein 1.14g 3.15g Basil
Fats 0.52g 0.64g Basil
Carbs 14.66g 2.65g Kiwifruit
Calories 61kcal 23kcal Kiwifruit
Fructose 4.35g 0.02g Kiwifruit
Sugar 8.99g 0.3g Basil
Fiber 3g 1.6g Kiwifruit
Calcium 34mg 177mg Basil
Iron 0.31mg 3.17mg Basil
Magnesium 17mg 64mg Basil
Phosphorus 34mg 56mg Basil
Potassium 312mg 295mg Kiwifruit
Sodium 3mg 4mg Kiwifruit
Zinc 0.14mg 0.81mg Basil
Copper 0.13mg 0.385mg Basil
Manganese 0.098mg 1.148mg Basil
Selenium 0.2µg 0.3µg Basil
Vitamin A 87IU 5275IU Basil
Vitamin A RAE 4µg 264µg Basil
Vitamin E 1.46mg 0.8mg Kiwifruit
Vitamin C 92.7mg 18mg Kiwifruit
Vitamin B1 0.027mg 0.034mg Basil
Vitamin B2 0.025mg 0.076mg Basil
Vitamin B3 0.341mg 0.902mg Basil
Vitamin B5 0.183mg 0.209mg Basil
Vitamin B6 0.063mg 0.155mg Basil
Folate 25µg 68µg Basil
Choline 7.8mg 11.4mg Basil
Vitamin K 40.3µg 414.8µg Basil
Tryptophan 0.015mg 0.039mg Basil
Threonine 0.047mg 0.104mg Basil
Isoleucine 0.051mg 0.104mg Basil
Leucine 0.066mg 0.191mg Basil
Lysine 0.061mg 0.11mg Basil
Methionine 0.024mg 0.036mg Basil
Phenylalanine 0.044mg 0.13mg Basil
Valine 0.057mg 0.127mg Basil
Histidine 0.027mg 0.051mg Basil
Saturated Fat 0.029g 0.041g Kiwifruit
Monounsaturated Fat 0.047g 0.088g Basil
Polyunsaturated fat 0.287g 0.389g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Basil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
39%
Kiwifruit
121%
Basil
Minerals Daily Need Coverage Score
14%
Kiwifruit
57%
Basil

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 12)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $2.3)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 8.69g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.