Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin vs. Basil — In-Depth Nutrition Comparison

Compare

What are the differences between pumpkins and basil?

  • Pumpkins are higher in vitamin A, yet basil is higher in vitamin K, manganese, copper, iron, calcium, vitamin C, folate, magnesium, and vitamin B6.
  • Basil's daily need coverage for vitamin K is 345% more.
  • The glycemic index of pumpkins is lower.

We used Pumpkin, cooked, boiled, drained, without salt and Basil, fresh types in this article.

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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Basil
9
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 -75%
Contains more MagnesiumMagnesium +611.1%
Contains more CalciumCalcium +1080%
Contains more PotassiumPotassium +28.3%
Contains more IronIron +456.1%
Contains more CopperCopper +323.1%
Contains more ZincZinc +252.2%
Contains more PhosphorusPhosphorus +86.7%
Contains more ManganeseManganese +1189.9%
Contains more SeleniumSelenium +50%

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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
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 CVitamin C +283%
Contains more Vitamin B3Vitamin B3 +118.4%
Contains more Vitamin B6Vitamin B6 +252.3%
Contains more Vitamin KVitamin K +51750%
Contains more FolateFolate +655.6%
Contains more CholineCholine +83.9%
~equal in Vitamin A ~264µg
~equal in Vitamin E ~0.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B2 ~0.076mg
~equal in Vitamin B5 ~0.209mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Basil DV% diff.
Vitamin K 0.8µg 414.8µg 345%
Manganese 0.089mg 1.148mg 46%
Copper 0.091mg 0.385mg 33%
Iron 0.57mg 3.17mg 33%
Calcium 15mg 177mg 16%
Vitamin C 4.7mg 18mg 15%
Folate 9µg 68µg 15%
Magnesium 9mg 64mg 13%
Vitamin B6 0.044mg 0.155mg 9%
Protein 0.72g 3.15g 5%
Zinc 0.23mg 0.81mg 5%
Phosphorus 30mg 56mg 4%
Vitamin A 288µg 264µg 3%
Polyunsaturated fat 0.004g 0.389g 3%
Vitamin B3 0.413mg 0.902mg 3%
Fiber 1.1g 1.6g 2%
Potassium 230mg 295mg 2%
Carbs 4.9g 2.65g 1%
Choline 6.2mg 11.4mg 1%
Fats 0.07g 0.64g 1%
Calories 20kcal 23kcal 0%
Net carbs 3.8g 1.05g N/A
Sugar 2.08g 0.3g N/A
Sodium 1mg 4mg 0%
Vitamin E 0.8mg 0.8mg 0%
Selenium 0.2µg 0.3µg 0%
Vitamin B1 0.031mg 0.034mg 0%
Vitamin B2 0.078mg 0.076mg 0%
Vitamin B5 0.201mg 0.209mg 0%
Saturated fat 0.037g 0.041g 0%
Monounsaturated fat 0.009g 0.088g 0%
Tryptophan 0.009mg 0.039mg 0%
Threonine 0.021mg 0.104mg 0%
Isoleucine 0.023mg 0.104mg 0%
Leucine 0.034mg 0.191mg 0%
Lysine 0.039mg 0.11mg 0%
Methionine 0.008mg 0.036mg 0%
Phenylalanine 0.023mg 0.13mg 0%
Valine 0.025mg 0.127mg 0%
Histidine 0.011mg 0.051mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 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 +84.9%
Contains more ProteinProtein +337.5%
Contains more FatsFats +814.3%
Contains more OtherOther +141.9%
~equal in Water ~92.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 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 -9.8%
Contains more Mono. FatMonounsaturated fat +877.8%
Contains more Poly. FatPolyunsaturated fat +9625%

People also compare

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/168449/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.