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Watercress vs Basil - In-Depth Nutrition Comparison

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A recap on differences between Watercress and Basil

  • Watercress has more Vitamin C, however Basil is higher in Vitamin K, Manganese, Iron, Copper, Folate, Vitamin A RAE, Magnesium, Zinc, and Calcium.
  • Basil covers your daily Vitamin K needs 137% more than Watercress.
  • Basil contains 2 times less Vitamin C than Watercress. Watercress contains 43mg of Vitamin C, while Basil contains 18mg.

Food varieties used in this article are Watercress, raw and Basil, fresh.

Infographic

Watercress 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
Contains more Potassium +11.9%
Contains more Calcium +47.5%
Contains more Iron +1485%
Contains more Magnesium +204.8%
Contains less Sodium -90.2%
Contains more Zinc +636.4%
Contains more Copper +400%
Equal in Phosphorus - 56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 119% 46% 24% 27% 1% 23% 129%
Contains more Potassium +11.9%
Contains more Calcium +47.5%
Contains more Iron +1485%
Contains more Magnesium +204.8%
Contains less Sodium -90.2%
Contains more Zinc +636.4%
Contains more Copper +400%
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
:
5
Basil
Contains more Vitamin E +25%
Contains more Vitamin C +138.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B5 +48.3%
Contains more Vitamin A +65.3%
Contains more Vitamin B3 +351%
Contains more Vitamin B6 +20.2%
Contains more Folate +655.6%
Contains more Vitamin K +65.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Contains more Vitamin E +25%
Contains more Vitamin C +138.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B5 +48.3%
Contains more Vitamin A +65.3%
Contains more Vitamin B3 +351%
Contains more Vitamin B6 +20.2%
Contains more Folate +655.6%
Contains more Vitamin K +65.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Basil Opinion
Net carbs 0.79g 1.05g Basil
Protein 2.3g 3.15g Basil
Fats 0.1g 0.64g Basil
Carbs 1.29g 2.65g Basil
Calories 11kcal 23kcal Basil
Starch g g
Fructose g 0.02g Basil
Sugar 0.2g 0.3g Watercress
Fiber 0.5g 1.6g Basil
Calcium 120mg 177mg Basil
Iron 0.2mg 3.17mg Basil
Magnesium 21mg 64mg Basil
Phosphorus 60mg 56mg Watercress
Potassium 330mg 295mg Watercress
Sodium 41mg 4mg Basil
Zinc 0.11mg 0.81mg Basil
Copper 0.077mg 0.385mg Basil
Vitamin A 3191IU 5275IU Basil
Vitamin E 1mg 0.8mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 43mg 18mg Watercress
Vitamin B1 0.09mg 0.034mg Watercress
Vitamin B2 0.12mg 0.076mg Watercress
Vitamin B3 0.2mg 0.902mg Basil
Vitamin B5 0.31mg 0.209mg Watercress
Vitamin B6 0.129mg 0.155mg Basil
Folate 9µg 68µg Basil
Vitamin B12 0µg 0µg
Vitamin K 250µg 414.8µg Basil
Tryptophan 0.03mg 0.039mg Basil
Threonine 0.133mg 0.104mg Watercress
Isoleucine 0.093mg 0.104mg Basil
Leucine 0.166mg 0.191mg Basil
Lysine 0.134mg 0.11mg Watercress
Methionine 0.02mg 0.036mg Basil
Phenylalanine 0.114mg 0.13mg Basil
Valine 0.137mg 0.127mg Watercress
Histidine 0.04mg 0.051mg Basil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.041g Watercress
Monounsaturated Fat 0.008g 0.088g Basil
Polyunsaturated fat 0.035g 0.389g Basil

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
91
Watercress
131
Basil
Mineral Summary Score
18
Watercress
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 food.
Protein
14%
Watercress
19%
Basil
Carbohydrates
1%
Watercress
3%
Basil
Fats
0%
Watercress
3%
Basil

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.8)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 37mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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

  1. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.