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Lettuce vs Basil - In-Depth Nutrition Comparison

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What are the differences between Lettuce and Basil?

  • Lettuce is higher in Vitamin A, yet Basil is higher in Vitamin K, Copper, Manganese, Iron, Calcium, Magnesium, Vitamin C, Folate, and Zinc.
  • Basil's daily need coverage for Vitamin K is 240% more.

We used Lettuce, green leaf, raw and Basil, fresh types in this article.

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Lettuce 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Basil
Contains more Iron +268.6%
Contains more Calcium +391.7%
Contains more Potassium +52.1%
Contains more Magnesium +392.3%
Contains more Copper +1227.6%
Contains more Zinc +350%
Contains more Phosphorus +93.1%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
Contains more Iron +268.6%
Contains more Calcium +391.7%
Contains more Potassium +52.1%
Contains more Magnesium +392.3%
Contains more Copper +1227.6%
Contains more Zinc +350%
Contains more Phosphorus +93.1%
Contains less Sodium -85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Basil
Contains more Vitamin A +40.4%
Contains more Vitamin B1 +105.9%
Contains more Vitamin C +95.7%
Contains more Vitamin E +263.6%
Contains more Vitamin B3 +140.5%
Contains more Vitamin B5 +56%
Contains more Vitamin B6 +72.2%
Contains more Vitamin K +228.4%
Contains more Folate +78.9%
Equal in Vitamin B2 - 0.076
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 31% 445% 5% 0% 18% 19% 8% 9% 21% 0% 316% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 317% 16% 0% 9% 18% 17% 13% 36% 0% 1037% 51%
Contains more Vitamin A +40.4%
Contains more Vitamin B1 +105.9%
Contains more Vitamin C +95.7%
Contains more Vitamin E +263.6%
Contains more Vitamin B3 +140.5%
Contains more Vitamin B5 +56%
Contains more Vitamin B6 +72.2%
Contains more Vitamin K +228.4%
Contains more Folate +78.9%
Equal in Vitamin B2 - 0.076

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
75
Lettuce
131
Basil
Mineral Summary Score
13
Lettuce
52
Basil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Lettuce
19%
Basil
Carbohydrates
3%
Lettuce
3%
Basil
Fats
1%
Lettuce
3%
Basil

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lettuce Basil
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Basil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 38)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $2.3)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 24mg)
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)

All nutrients comparison - raw data values

Nutrient Lettuce Basil Opinion
Calories 15 23 Basil
Protein 1.36 3.15 Basil
Fats 0.15 0.64 Basil
Vitamin C 9.2 18 Basil
Carbs 2.87 2.65 Lettuce
Cholesterol 0 0
Vitamin D 0 0
Iron 0.86 3.17 Basil
Calcium 36 177 Basil
Potassium 194 295 Basil
Magnesium 13 64 Basil
Sugar 0.78 0.3 Basil
Fiber 1.3 1.6 Basil
Copper 0.029 0.385 Basil
Zinc 0.18 0.81 Basil
Starch 0 Lettuce
Phosphorus 29 56 Basil
Sodium 28 4 Basil
Vitamin A 7405 5275 Lettuce
Vitamin E 0.22 0.8 Basil
Vitamin D 0 0
Vitamin B1 0.07 0.034 Lettuce
Vitamin B2 0.08 0.076 Lettuce
Vitamin B3 0.375 0.902 Basil
Vitamin B5 0.134 0.209 Basil
Vitamin B6 0.09 0.155 Basil
Vitamin B12 0 0
Vitamin K 126.3 414.8 Basil
Folate 38 68 Basil
Trans Fat 0 0
Saturated Fat 0.02 0.041 Lettuce
Monounsaturated Fat 0.006 0.088 Basil
Polyunsaturated fat 0.082 0.389 Basil
Tryptophan 0.009 0.039 Basil
Threonine 0.059 0.104 Basil
Isoleucine 0.084 0.104 Basil
Leucine 0.079 0.191 Basil
Lysine 0.084 0.11 Basil
Methionine 0.016 0.036 Basil
Phenylalanine 0.055 0.13 Basil
Valine 0.07 0.127 Basil
Histidine 0.022 0.051 Basil
Fructose 0.43 0.02 Lettuce

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.