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Potato vs. Basil — In-Depth Nutrition Comparison

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What are the main differences between potatoes and basil?

  • Potatoes are richer in vitamin B6, yet basil is richer in vitamin K, vitamin A, manganese, copper, iron, calcium, folate, magnesium, and vitamin E.
  • Basil's daily need coverage for vitamin K is 344% higher.
  • Potatoes have 2 times more vitamin B6 than basil. Potatoes have 0.298mg of vitamin B6, while basil has 0.155mg.
  • Basil has a lower glycemic index than potatoes.

We used Potatoes, flesh and skin, raw and Basil, fresh types in this comparison.

Infographic

Potato 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.
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Basil
7
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 PotassiumPotassium +44.1%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +178.3%
Contains more CalciumCalcium +1375%
Contains more IronIron +291.4%
Contains more CopperCopper +250%
Contains more ZincZinc +170%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +474%
~equal in Phosphorus ~56mg

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.
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Basil
5
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 +138.2%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin B5Vitamin B5 +41.1%
Contains more Vitamin B6Vitamin B6 +92.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7900%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin KVitamin K +20640%
Contains more FolateFolate +353.3%
~equal in Vitamin C ~18mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Basil
4
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 +560%
Contains more ProteinProtein +53.7%
Contains more FatsFats +611.1%
Contains more WaterWater +16.2%
Contains more OtherOther +33.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
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 -39%
Contains more Mono. FatMonounsaturated fat +4300%
Contains more Poly. FatPolyunsaturated fat +826.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
4
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Basil
1
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1450%
Contains more FructoseFructose +1200%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Basil DV% diff.
Vitamin K 2µg 414.8µg 344%
Manganese 0.2mg 1.148mg 41%
Copper 0.11mg 0.385mg 31%
Iron 0.81mg 3.17mg 30%
Vitamin A 0µg 264µg 29%
Calcium 12mg 177mg 17%
Folate 15µg 68µg 13%
Vitamin B6 0.298mg 0.155mg 11%
Magnesium 23mg 64mg 10%
Starch 15.29g 6%
Carbs 17.49g 2.65g 5%
Zinc 0.3mg 0.81mg 5%
Vitamin E 0.01mg 0.8mg 5%
Vitamin B1 0.081mg 0.034mg 4%
Potassium 425mg 295mg 4%
Vitamin B2 0.032mg 0.076mg 3%
Calories 77kcal 23kcal 3%
Fiber 2.1g 1.6g 2%
Protein 2.05g 3.15g 2%
Vitamin B5 0.295mg 0.209mg 2%
Vitamin C 19.7mg 18mg 2%
Polyunsaturated fat 0.042g 0.389g 2%
Vitamin B3 1.061mg 0.902mg 1%
Fats 0.09g 0.64g 1%
Net carbs 15.39g 1.05g N/A
Sugar 0.82g 0.3g N/A
Phosphorus 57mg 56mg 0%
Sodium 6mg 4mg 0%
Selenium 0.4µg 0.3µg 0%
Saturated fat 0.025g 0.041g 0%
Choline 12.1mg 11.4mg 0%
Monounsaturated fat 0.002g 0.088g 0%
Tryptophan 0.021mg 0.039mg 0%
Threonine 0.067mg 0.104mg 0%
Isoleucine 0.066mg 0.104mg 0%
Leucine 0.098mg 0.191mg 0%
Lysine 0.107mg 0.11mg 0%
Methionine 0.032mg 0.036mg 0%
Phenylalanine 0.081mg 0.13mg 0%
Valine 0.103mg 0.127mg 0%
Histidine 0.035mg 0.051mg 0%
Fructose 0.26g 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Basil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
104%
Basil
Minerals Daily Need Coverage Score
19%
Potato
57%
Basil

Comparison summary

Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.016g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.6)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Basil
Basil is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.