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Pumpkin vs. Basil — In-Depth Nutrition Comparison

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What are the main differences between pumpkin and basil?

  • Pumpkin is richer in vitamin A, yet basil is richer in vitamin K, manganese, iron, copper, calcium, folate, magnesium, vitamin C, and vitamin B6.
  • Basil's daily need coverage for vitamin K is 345% higher.
  • Pumpkin has 2 times more vitamin A than basil. Pumpkin has 8513IU of vitamin A, while basil has 5275IU.
  • Pumpkin has a lower glycemic index than basil.

We used Pumpkin, raw and Basil, fresh types in this comparison.

Infographic

Pumpkin 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" 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% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 +15.3%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +742.9%
Contains more IronIron +296.3%
Contains more CopperCopper +203.1%
Contains more ZincZinc +153.1%
Contains more PhosphorusPhosphorus +27.3%
Contains more ManganeseManganese +818.4%
~equal in Selenium ~0.3µg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Basil
6
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 AVitamin A +61.4%
Contains more Vitamin EVitamin E +32.5%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B5Vitamin B5 +42.6%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B3Vitamin B3 +50.3%
Contains more Vitamin B6Vitamin B6 +154.1%
Contains more Vitamin KVitamin K +37609.1%
Contains more FolateFolate +325%
Contains more CholineCholine +39%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Basil DV% diff.
Vitamin K 1.1µg 414.8µg 345%
Manganese 0.125mg 1.148mg 44%
Iron 0.8mg 3.17mg 30%
Copper 0.127mg 0.385mg 29%
Vitamin A 426µg 264µg 18%
Calcium 21mg 177mg 16%
Folate 16µg 68µg 13%
Magnesium 12mg 64mg 12%
Vitamin C 9mg 18mg 10%
Vitamin B6 0.061mg 0.155mg 7%
Protein 1g 3.15g 4%
Fiber 0.5g 1.6g 4%
Zinc 0.32mg 0.81mg 4%
Polyunsaturated fat 0.005g 0.389g 3%
Vitamin B2 0.11mg 0.076mg 3%
Vitamin B3 0.6mg 0.902mg 2%
Vitamin B5 0.298mg 0.209mg 2%
Vitamin E 1.06mg 0.8mg 2%
Phosphorus 44mg 56mg 2%
Choline 8.2mg 11.4mg 1%
Potassium 340mg 295mg 1%
Carbs 6.5g 2.65g 1%
Fats 0.1g 0.64g 1%
Vitamin B1 0.05mg 0.034mg 1%
Calories 26kcal 23kcal 0%
Net carbs 6g 1.05g N/A
Sugar 2.76g 0.3g N/A
Sodium 1mg 4mg 0%
Selenium 0.3µg 0.3µg 0%
Saturated fat 0.052g 0.041g 0%
Monounsaturated fat 0.013g 0.088g 0%
Tryptophan 0.012mg 0.039mg 0%
Threonine 0.029mg 0.104mg 0%
Isoleucine 0.031mg 0.104mg 0%
Leucine 0.046mg 0.191mg 0%
Lysine 0.054mg 0.11mg 0%
Methionine 0.011mg 0.036mg 0%
Phenylalanine 0.032mg 0.13mg 0%
Valine 0.035mg 0.127mg 0%
Histidine 0.016mg 0.051mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 +145.3%
Contains more ProteinProtein +215%
Contains more FatsFats +540%
Contains more OtherOther +87.5%
~equal in Water ~92.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Basil
3
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 -21.2%
Contains more Mono. FatMonounsaturated fat +576.9%
Contains more Poly. FatPolyunsaturated fat +7680%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.