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  6. Chia seeds vs. Basil

Chia seeds vs. Basil — In-Depth Nutrition Comparison

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Significant differences between chia seeds and basil

  • Chia seeds have more fiber, phosphorus, selenium, manganese, magnesium, copper, iron, vitamin B3, and vitamin B1; however, basil is richer in vitamin A.
  • Chia seeds cover your daily fiber needs 131% more than basil.
  • Basil has 184 times less selenium than chia seeds. Chia seeds have 55.2µg of selenium, while basil has 0.3µg.
  • Basil has a higher glycemic index. The glycemic index of basil is 70, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Seeds, chia seeds, dried and Basil, fresh.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Basil
Basil
1
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 MagnesiumMagnesium +423.4%
Contains more CalciumCalcium +256.5%
Contains more PotassiumPotassium +38%
Contains more IronIron +143.5%
Contains more CopperCopper +140%
Contains more ZincZinc +465.4%
Contains more PhosphorusPhosphorus +1435.7%
Contains more ManganeseManganese +137.2%
Contains more SeleniumSelenium +18300%
Contains less SodiumSodium -75%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Basil
Basil
8
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 +1723.5%
Contains more Vitamin B2Vitamin B2 +123.7%
Contains more Vitamin B3Vitamin B3 +878.9%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin EVitamin E +60%
Contains more FolateFolate +38.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Basil DV% diff.
Vitamin K 414.8µg 346%
Polyunsaturated fat 23.665g 0.389g 155%
Fiber 34.4g 1.6g 131%
Phosphorus 860mg 56mg 115%
Selenium 55.2µg 0.3µg 100%
Manganese 2.723mg 1.148mg 68%
Magnesium 335mg 64mg 65%
Copper 0.924mg 0.385mg 60%
Iron 7.72mg 3.17mg 57%
Vitamin B3 8.83mg 0.902mg 50%
Vitamin B1 0.62mg 0.034mg 49%
Fats 30.74g 0.64g 46%
Calcium 631mg 177mg 45%
Zinc 4.58mg 0.81mg 34%
Vitamin A 264µg 29%
Protein 16.54g 3.15g 27%
Calories 486kcal 23kcal 23%
Vitamin C 1.6mg 18mg 18%
Saturated fat 3.33g 0.041g 15%
Carbs 42.12g 2.65g 13%
Vitamin B6 0.155mg 12%
Vitamin B2 0.17mg 0.076mg 7%
Monounsaturated fat 2.309g 0.088g 6%
Folate 49µg 68µg 5%
Vitamin B5 0.209mg 4%
Potassium 407mg 295mg 3%
Choline 11.4mg 2%
Vitamin E 0.5mg 0.8mg 2%
Sodium 16mg 4mg 1%
Net carbs 7.72g 1.05g N/A
Sugar 0.3g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.039mg 0%
Threonine 0.709mg 0.104mg 0%
Isoleucine 0.801mg 0.104mg 0%
Leucine 1.371mg 0.191mg 0%
Lysine 0.97mg 0.11mg 0%
Methionine 0.588mg 0.036mg 0%
Phenylalanine 1.016mg 0.13mg 0%
Valine 0.95mg 0.127mg 0%
Histidine 0.531mg 0.051mg 0%
Fructose 0.02g 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Basil
Basil
1
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 ProteinProtein +425.1%
Contains more FatsFats +4703.1%
Contains more CarbsCarbs +1489.4%
Contains more OtherOther +220%
Contains more WaterWater +1487.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Basil
Basil
1
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 more Mono. FatMonounsaturated fat +2523.9%
Contains more Poly. FatPolyunsaturated fat +5983.5%
Contains less Sat. FatSaturated fat -98.8%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.