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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 RAE, 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.

Infographic

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 Calcium +391.7%
Contains more Iron +268.6%
Contains more Magnesium +392.3%
Contains more Phosphorus +93.1%
Contains more Potassium +52.1%
Contains less Sodium -85.7%
Contains more Zinc +350%
Contains more Copper +1227.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 33% 10% 13% 18% 4% 5% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 119% 46% 24% 27% 1% 23% 129%
Contains more Calcium +391.7%
Contains more Iron +268.6%
Contains more Magnesium +392.3%
Contains more Phosphorus +93.1%
Contains more Potassium +52.1%
Contains less Sodium -85.7%
Contains more Zinc +350%
Contains more Copper +1227.6%

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 E +263.6%
Contains more Vitamin C +95.7%
Contains more Vitamin B3 +140.5%
Contains more Vitamin B5 +56%
Contains more Vitamin B6 +72.2%
Contains more Folate +78.9%
Contains more Vitamin K +228.4%
Equal in Vitamin B2 - 0.076
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
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 A +40.4%
Contains more Vitamin B1 +105.9%
Contains more Vitamin E +263.6%
Contains more Vitamin C +95.7%
Contains more Vitamin B3 +140.5%
Contains more Vitamin B5 +56%
Contains more Vitamin B6 +72.2%
Contains more Folate +78.9%
Contains more Vitamin K +228.4%
Equal in Vitamin B2 - 0.076

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

All nutrients comparison - raw data values

Nutrient Lettuce Basil Opinion
Net carbs 1.57g 1.05g Lettuce
Protein 1.36g 3.15g Basil
Fats 0.15g 0.64g Basil
Carbs 2.87g 2.65g Lettuce
Calories 15kcal 23kcal Basil
Starch 0g g Lettuce
Fructose 0.43g 0.02g Lettuce
Sugar 0.78g 0.3g Basil
Fiber 1.3g 1.6g Basil
Calcium 36mg 177mg Basil
Iron 0.86mg 3.17mg Basil
Magnesium 13mg 64mg Basil
Phosphorus 29mg 56mg Basil
Potassium 194mg 295mg Basil
Sodium 28mg 4mg Basil
Zinc 0.18mg 0.81mg Basil
Copper 0.029mg 0.385mg Basil
Vitamin A 7405IU 5275IU Lettuce
Vitamin E 0.22mg 0.8mg Basil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.2mg 18mg Basil
Vitamin B1 0.07mg 0.034mg Lettuce
Vitamin B2 0.08mg 0.076mg Lettuce
Vitamin B3 0.375mg 0.902mg Basil
Vitamin B5 0.134mg 0.209mg Basil
Vitamin B6 0.09mg 0.155mg Basil
Folate 38µg 68µg Basil
Vitamin B12 0µg 0µg
Vitamin K 126.3µg 414.8µg Basil
Tryptophan 0.009mg 0.039mg Basil
Threonine 0.059mg 0.104mg Basil
Isoleucine 0.084mg 0.104mg Basil
Leucine 0.079mg 0.191mg Basil
Lysine 0.084mg 0.11mg Basil
Methionine 0.016mg 0.036mg Basil
Phenylalanine 0.055mg 0.13mg Basil
Valine 0.07mg 0.127mg Basil
Histidine 0.022mg 0.051mg Basil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.02g 0.041g Lettuce
Monounsaturated Fat 0.006g 0.088g Basil
Polyunsaturated fat 0.082g 0.389g Basil

Which food is preferable for your diet?

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

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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

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)

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.