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Pico de gallo vs. Basil — In-Depth Nutrition Comparison

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Differences between pico de gallo and basil

  • Pico de gallo contains less vitamin A, iron, calcium, and vitamin C than basil.
  • Basil's daily need coverage for vitamin A is 99% higher.
  • Basil contains 117 times less sodium than pico de gallo. Pico de gallo contains 469mg of sodium, while basil contains 4mg.

The food types used in this comparison are PACE, Pico De Gallo and Basil, fresh.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Basil
10
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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -99.1%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Basil
11
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% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin CVitamin C +373.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Basil
3
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 CarbsCarbs +254%
Contains more OtherOther +74.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Water ~92.06g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pico de gallo 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 Pico de gallo Basil DV% diff.
Vitamin K 414.8µg 346%
Manganese 1.148mg 50%
Copper 0.385mg 43%
Iron 0mg 3.17mg 40%
Vitamin A 264µg 29%
Sodium 469mg 4mg 20%
Calcium 0mg 177mg 18%
Folate 68µg 17%
Vitamin C 3.8mg 18mg 16%
Magnesium 64mg 15%
Vitamin B6 0.155mg 12%
Potassium 295mg 9%
Phosphorus 56mg 8%
Zinc 0.81mg 7%
Protein 0g 3.15g 6%
Fiber 1.6g 6%
Vitamin B2 0.076mg 6%
Vitamin B3 0.902mg 6%
Vitamin E 0.8mg 5%
Vitamin B5 0.209mg 4%
Polyunsaturated fat 0.389g 3%
Vitamin B1 0.034mg 3%
Choline 11.4mg 2%
Carbs 9.38g 2.65g 2%
Selenium 0.3µg 1%
Fats 0g 0.64g 1%
Calories 31kcal 23kcal 0%
Net carbs 9.38g 1.05g N/A
Sugar 6.25g 0.3g N/A
Saturated fat 0g 0.041g 0%
Monounsaturated fat 0.088g 0%
Tryptophan 0.039mg 0%
Threonine 0.104mg 0%
Isoleucine 0.104mg 0%
Leucine 0.191mg 0%
Lysine 0.11mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.13mg 0%
Valine 0.127mg 0%
Histidine 0.051mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo 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
1%
Pico de gallo
104%
Basil
Minerals Daily Need Coverage Score
6%
Pico de gallo
57%
Basil

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.041g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 70)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $2.8)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 5.95g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 465mg)
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. 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.