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  6. Pomegranate vs. Basil

Pomegranate vs. Basil — In-Depth Nutrition Comparison

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Significant differences between pomegranate and basil

  • Pomegranate has more fiber; however, basil is richer in vitamin K, vitamin A, manganese, iron, copper, calcium, magnesium, vitamin C, and folate.
  • Basil covers your daily vitamin K needs 332% more than pomegranate.
  • Basil has 3 times less fiber than pomegranate. Pomegranate has 4g of fiber, while basil has 1.6g.

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

Infographic

Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Basil
Basil
8
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 less SodiumSodium -25%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +1670%
Contains more PotassiumPotassium +25%
Contains more IronIron +956.7%
Contains more CopperCopper +143.7%
Contains more ZincZinc +131.4%
Contains more PhosphorusPhosphorus +55.6%
Contains more ManganeseManganese +864.7%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Basil
Basil
9
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 B1Vitamin B1 +97.1%
Contains more Vitamin B5Vitamin B5 +80.4%
Contains more Vitamin CVitamin C +76.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B2Vitamin B2 +43.4%
Contains more Vitamin B3Vitamin B3 +207.8%
Contains more Vitamin B6Vitamin B6 +106.7%
Contains more Vitamin KVitamin K +2429.3%
Contains more FolateFolate +78.9%
Contains more CholineCholine +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Basil DV% diff.
Vitamin K 16.4µg 414.8µg 332%
Manganese 0.119mg 1.148mg 45%
Iron 0.3mg 3.17mg 36%
Vitamin A 0µg 264µg 29%
Copper 0.158mg 0.385mg 25%
Calcium 10mg 177mg 17%
Magnesium 12mg 64mg 12%
Fiber 4g 1.6g 10%
Vitamin C 10.2mg 18mg 9%
Folate 38µg 68µg 8%
Vitamin B6 0.075mg 0.155mg 6%
Carbs 18.7g 2.65g 5%
Zinc 0.35mg 0.81mg 4%
Vitamin B3 0.293mg 0.902mg 4%
Vitamin B5 0.377mg 0.209mg 3%
Protein 1.67g 3.15g 3%
Calories 83kcal 23kcal 3%
Vitamin B1 0.067mg 0.034mg 3%
Phosphorus 36mg 56mg 3%
Polyunsaturated fat 0.079g 0.389g 2%
Vitamin B2 0.053mg 0.076mg 2%
Potassium 236mg 295mg 2%
Vitamin E 0.6mg 0.8mg 1%
Fats 1.17g 0.64g 1%
Choline 7.6mg 11.4mg 1%
Net carbs 14.7g 1.05g N/A
Sugar 13.67g 0.3g N/A
Sodium 3mg 4mg 0%
Selenium 0.5µg 0.3µg 0%
Saturated fat 0.12g 0.041g 0%
Monounsaturated fat 0.093g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Basil
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 FatsFats +82.8%
Contains more CarbsCarbs +605.7%
Contains more ProteinProtein +88.6%
Contains more WaterWater +18.1%
Contains more OtherOther +183%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Basil
Basil
2
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains less Sat. FatSaturated fat -65.8%
Contains more Poly. FatPolyunsaturated fat +392.4%
~equal in Monounsaturated fat ~0.088g

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.