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Mango vs. Basil — In-Depth Nutrition Comparison

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Significant differences between Mango and Basil

  • Mango has more Vitamin C, however, Basil is richer in Vitamin K, Manganese, Iron, Copper, Vitamin A RAE, Calcium, Magnesium, Zinc, and Folate.
  • Basil covers your daily Vitamin K needs 342% more than Mango.
  • Basil has 2 times less Vitamin C than Mango. Mango has 36.4mg of Vitamin C, while Basil has 18mg.

Specific food types used in this comparison are Mangos, raw and Basil, fresh.

Infographic

Mango 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.
Mango
2
:
8
Basil
Contains less Sodium -75%
Contains more Selenium +100%
Contains more Calcium +1509.1%
Contains more Iron +1881.3%
Contains more Magnesium +540%
Contains more Phosphorus +300%
Contains more Potassium +75.6%
Contains more Zinc +800%
Contains more Copper +246.8%
Contains more Manganese +1722.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains less Sodium -75%
Contains more Selenium +100%
Contains more Calcium +1509.1%
Contains more Iron +1881.3%
Contains more Magnesium +540%
Contains more Phosphorus +300%
Contains more Potassium +75.6%
Contains more Zinc +800%
Contains more Copper +246.8%
Contains more Manganese +1722.2%

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.
Mango
2
:
9
Basil
Contains more Vitamin E +12.5%
Contains more Vitamin C +102.2%
Contains more Vitamin A +387.5%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +34.8%
Contains more Vitamin B6 +30.3%
Contains more Folate +58.1%
Contains more Choline +50%
Contains more Vitamin K +9776.2%
Equal in Vitamin B5 - 0.209
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
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 +12.5%
Contains more Vitamin C +102.2%
Contains more Vitamin A +387.5%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +34.8%
Contains more Vitamin B6 +30.3%
Contains more Folate +58.1%
Contains more Choline +50%
Contains more Vitamin K +9776.2%
Equal in Vitamin B5 - 0.209

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
1
:
4
Basil
Contains more Carbs +465.3%
Contains more Protein +284.1%
Contains more Fats +68.4%
Contains more Water +10.3%
Contains more Other +316.7%
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +465.3%
Contains more Protein +284.1%
Contains more Fats +68.4%
Contains more Water +10.3%
Contains more Other +316.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
1
:
2
Basil
Contains more Monounsaturated Fat +59.1%
Contains less Saturated Fat -55.4%
Contains more Polyunsaturated fat +447.9%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains more Monounsaturated Fat +59.1%
Contains less Saturated Fat -55.4%
Contains more Polyunsaturated fat +447.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
3
:
1
Basil
Contains more Sucrose +∞%
Contains more Glucose +9950%
Contains more Fructose +23300%
Contains more Galactose +∞%
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 +9950%
Contains more Fructose +23300%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Basil Opinion
Net carbs 13.38g 1.05g Mango
Protein 0.82g 3.15g Basil
Fats 0.38g 0.64g Basil
Carbs 14.98g 2.65g Mango
Calories 60kcal 23kcal Mango
Fructose 4.68g 0.02g Mango
Sugar 13.66g 0.3g Basil
Fiber 1.6g 1.6g
Calcium 11mg 177mg Basil
Iron 0.16mg 3.17mg Basil
Magnesium 10mg 64mg Basil
Phosphorus 14mg 56mg Basil
Potassium 168mg 295mg Basil
Sodium 1mg 4mg Mango
Zinc 0.09mg 0.81mg Basil
Copper 0.111mg 0.385mg Basil
Manganese 0.063mg 1.148mg Basil
Selenium 0.6µg 0.3µg Mango
Vitamin A 1082IU 5275IU Basil
Vitamin A RAE 54µg 264µg Basil
Vitamin E 0.9mg 0.8mg Mango
Vitamin C 36.4mg 18mg Mango
Vitamin B1 0.028mg 0.034mg Basil
Vitamin B2 0.038mg 0.076mg Basil
Vitamin B3 0.669mg 0.902mg Basil
Vitamin B5 0.197mg 0.209mg Basil
Vitamin B6 0.119mg 0.155mg Basil
Folate 43µg 68µg Basil
Choline 7.6mg 11.4mg Basil
Vitamin K 4.2µg 414.8µg Basil
Tryptophan 0.013mg 0.039mg Basil
Threonine 0.031mg 0.104mg Basil
Isoleucine 0.029mg 0.104mg Basil
Leucine 0.05mg 0.191mg Basil
Lysine 0.066mg 0.11mg Basil
Methionine 0.008mg 0.036mg Basil
Phenylalanine 0.027mg 0.13mg Basil
Valine 0.042mg 0.127mg Basil
Histidine 0.019mg 0.051mg Basil
Saturated Fat 0.092g 0.041g Basil
Monounsaturated Fat 0.14g 0.088g Mango
Polyunsaturated fat 0.071g 0.389g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Basil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Mango
121%
Basil
Minerals Daily Need Coverage Score
9%
Mango
57%
Basil

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 19)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.5)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 13.36g)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.051g)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.