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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, 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
:
6
Basil
Contains more Potassium +11.9%
Contains more Iron +1485%
Contains more Calcium +47.5%
Contains more Magnesium +204.8%
Contains more Copper +400%
Contains more Zinc +636.4%
Contains less Sodium -90.2%
Equal in Phosphorus - 56
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
Contains more Potassium +11.9%
Contains more Iron +1485%
Contains more Calcium +47.5%
Contains more Magnesium +204.8%
Contains more Copper +400%
Contains more Zinc +636.4%
Contains less Sodium -90.2%
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 C +138.9%
Contains more Vitamin E +25%
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 Vitamin K +65.9%
Contains more Folate +655.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
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 C +138.9%
Contains more Vitamin E +25%
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 Vitamin K +65.9%
Contains more Folate +655.6%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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 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.

All nutrients comparison - raw data values

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