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  6. Watercress vs. Basil

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, vitamin A, manganese, iron, copper, folate, 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.
  • The glycemic index of basil is higher.

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" 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Basil
Basil
7
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 PotassiumPotassium +11.9%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +204.8%
Contains more CalciumCalcium +47.5%
Contains more IronIron +1485%
Contains more CopperCopper +400%
Contains more ZincZinc +636.4%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +370.5%
~equal in Phosphorus ~56mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Basil
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 +138.9%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B5Vitamin B5 +48.3%
Contains more Vitamin AVitamin A +65%
Contains more Vitamin B3Vitamin B3 +351%
Contains more Vitamin B6Vitamin B6 +20.2%
Contains more Vitamin KVitamin K +65.9%
Contains more FolateFolate +655.6%
Contains more CholineCholine +26.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Basil DV% diff.
Vitamin K 250µg 414.8µg 137%
Manganese 0.244mg 1.148mg 39%
Iron 0.2mg 3.17mg 37%
Copper 0.077mg 0.385mg 34%
Vitamin C 43mg 18mg 28%
Folate 9µg 68µg 15%
Vitamin A 160µg 264µg 12%
Magnesium 21mg 64mg 10%
Calcium 120mg 177mg 6%
Zinc 0.11mg 0.81mg 6%
Vitamin B1 0.09mg 0.034mg 5%
Fiber 0.5g 1.6g 4%
Vitamin B3 0.2mg 0.902mg 4%
Vitamin B2 0.12mg 0.076mg 3%
Polyunsaturated fat 0.035g 0.389g 2%
Vitamin B6 0.129mg 0.155mg 2%
Protein 2.3g 3.15g 2%
Vitamin B5 0.31mg 0.209mg 2%
Sodium 41mg 4mg 2%
Calories 11kcal 23kcal 1%
Selenium 0.9µg 0.3µg 1%
Potassium 330mg 295mg 1%
Vitamin E 1mg 0.8mg 1%
Fats 0.1g 0.64g 1%
Phosphorus 60mg 56mg 1%
Carbs 1.29g 2.65g 0%
Net carbs 0.79g 1.05g N/A
Sugar 0.2g 0.3g N/A
Choline 9mg 11.4mg 0%
Saturated fat 0.027g 0.041g 0%
Monounsaturated fat 0.008g 0.088g 0%
Tryptophan 0.03mg 0.039mg 0%
Threonine 0.133mg 0.104mg 0%
Isoleucine 0.093mg 0.104mg 0%
Leucine 0.166mg 0.191mg 0%
Lysine 0.134mg 0.11mg 0%
Methionine 0.02mg 0.036mg 0%
Phenylalanine 0.114mg 0.13mg 0%
Valine 0.137mg 0.127mg 0%
Histidine 0.04mg 0.051mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Basil
Basil
4
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 +37%
Contains more FatsFats +540%
Contains more CarbsCarbs +105.4%
Contains more OtherOther +25%
~equal in Water ~92.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Basil
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 -34.1%
Contains more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +1011.4%

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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. 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.