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Vegetable vs Basil - In-Depth Nutrition Comparison

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How are Vegetable and Basil different?

  • Vegetable is richer in Fiber, while Basil is higher in Vitamin K, Copper, Manganese, Iron, Vitamin C, Calcium, Folate, Magnesium and Vitamin B6.
  • Basil covers your daily need of Vitamin K 326% more than Vegetable.
  • Vegetable contains 3 times more Fiber than Basil. Vegetable contains 4.4g of Fiber, while Basil contains 1.6g.

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Basil, fresh types were used in this article.

Infographic

Vegetable 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Basil
Contains more Iron +286.6%
Contains more Calcium +608%
Contains more Potassium +74.6%
Contains more Magnesium +190.9%
Contains more Copper +363.9%
Contains more Zinc +65.3%
Contains less Sodium -88.6%
Equal in Phosphorus - 56
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
Contains more Iron +286.6%
Contains more Calcium +608%
Contains more Potassium +74.6%
Contains more Magnesium +190.9%
Contains more Copper +363.9%
Contains more Zinc +65.3%
Contains less Sodium -88.6%
Equal in Phosphorus - 56

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Basil
Contains more Vitamin B1 +108.8%
Contains more Vitamin B2 +57.9%
Contains more Vitamin C +462.5%
Contains more Vitamin A +23.3%
Contains more Vitamin E +110.5%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +109.5%
Contains more Vitamin K +1665.1%
Contains more Folate +257.9%
Equal in Vitamin B3 - 0.902
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 317% 16% 0% 9% 18% 17% 13% 36% 0% 1037% 51%
Contains more Vitamin B1 +108.8%
Contains more Vitamin B2 +57.9%
Contains more Vitamin C +462.5%
Contains more Vitamin A +23.3%
Contains more Vitamin E +110.5%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +109.5%
Contains more Vitamin K +1665.1%
Contains more Folate +257.9%
Equal in Vitamin B3 - 0.902

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Vegetable
131
Basil
Mineral Summary Score
17
Vegetable
52
Basil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Vegetable
19%
Basil
Carbohydrates
13%
Vegetable
3%
Basil
Fats
1%
Vegetable
3%
Basil

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Vegetable Basil
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Vegetable Basil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 25)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $2.3)
Which food contains less Sugars?
Basil
Basil contains less Sugars (difference - 2.82g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Vegetable Basil Opinion
Calories 65 23 Vegetable
Protein 2.86 3.15 Basil
Fats 0.15 0.64 Basil
Vitamin C 3.2 18 Basil
Carbs 13.09 2.65 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 0.82 3.17 Basil
Calcium 25 177 Basil
Potassium 169 295 Basil
Magnesium 22 64 Basil
Sugars 3.12 0.3 Basil
Fiber 4.4 1.6 Vegetable
Copper 0.083 0.385 Basil
Zinc 0.49 0.81 Basil
Starch
Phosphorus 51 56 Basil
Sodium 35 4 Basil
Vitamin A 4277 5275 Basil
Vitamin E 0.38 0.8 Basil
Vitamin D 0 0
Vitamin B1 0.071 0.034 Vegetable
Vitamin B2 0.12 0.076 Vegetable
Vitamin B3 0.851 0.902 Basil
Vitamin B5 0.151 0.209 Basil
Vitamin B6 0.074 0.155 Basil
Vitamin B12 0 0
Vitamin K 23.5 414.8 Basil
Folate 19 68 Basil
Trans Fat 0 0
Saturated Fat 0.031 0.041 Vegetable
Monounsaturated Fat 0.01 0.088 Basil
Polyunsaturated fat 0.072 0.389 Basil
Tryptophan 0.029 0.039 Basil
Threonine 0.115 0.104 Vegetable
Isoleucine 0.139 0.104 Vegetable
Leucine 0.19 0.191 Basil
Lysine 0.17 0.11 Vegetable
Methionine 0.034 0.036 Basil
Phenylalanine 0.12 0.13 Basil
Valine 0.149 0.127 Vegetable
Histidine 0.073 0.051 Vegetable
Fructose 0.02 Basil

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.