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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 426µg of Vitamin A, while Basil has 264µg.

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

Infographic

Pumpkin 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% 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% 511% 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% 317% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Basil Opinion
Calories 26kcal 23kcal Pumpkin
Protein 1g 3.15g Basil
Fats 0.1g 0.64g Basil
Vitamin C 9mg 18mg Basil
Net carbs 6g 1.05g Pumpkin
Carbs 6.5g 2.65g Pumpkin
Magnesium 12mg 64mg Basil
Calcium 21mg 177mg Basil
Potassium 340mg 295mg Pumpkin
Iron 0.8mg 3.17mg Basil
Sugar 2.76g 0.3g Basil
Fiber 0.5g 1.6g Basil
Copper 0.127mg 0.385mg Basil
Zinc 0.32mg 0.81mg Basil
Phosphorus 44mg 56mg Basil
Sodium 1mg 4mg Pumpkin
Vitamin A 8513IU 5275IU Pumpkin
Vitamin A 426µg 264µg Pumpkin
Vitamin E 1.06mg 0.8mg Pumpkin
Manganese 0.125mg 1.148mg Basil
Selenium 0.3µg 0.3µg
Vitamin B1 0.05mg 0.034mg Pumpkin
Vitamin B2 0.11mg 0.076mg Pumpkin
Vitamin B3 0.6mg 0.902mg Basil
Vitamin B5 0.298mg 0.209mg Pumpkin
Vitamin B6 0.061mg 0.155mg Basil
Vitamin K 1.1µg 414.8µg Basil
Folate 16µg 68µg Basil
Choline 8.2mg 11.4mg Basil
Saturated Fat 0.052g 0.041g Basil
Monounsaturated Fat 0.013g 0.088g Basil
Polyunsaturated fat 0.005g 0.389g Basil
Tryptophan 0.012mg 0.039mg Basil
Threonine 0.029mg 0.104mg Basil
Isoleucine 0.031mg 0.104mg Basil
Leucine 0.046mg 0.191mg Basil
Lysine 0.054mg 0.11mg Basil
Methionine 0.011mg 0.036mg Basil
Phenylalanine 0.032mg 0.13mg Basil
Valine 0.035mg 0.127mg Basil
Histidine 0.016mg 0.051mg Basil
Fructose 0.02g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin 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
51%
Pumpkin
121%
Basil
Minerals Daily Need Coverage Score
16%
Pumpkin
57%
Basil

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 18)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2.6)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 2.46g)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.011g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.