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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" 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
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% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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% 317% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin CVitamin C +138.9%
Contains more Vitamin E Vitamin 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 +65.3%
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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 11kcal 23kcal Basil
Protein 2.3g 3.15g Basil
Fats 0.1g 0.64g Basil
Vitamin C 43mg 18mg Watercress
Net carbs 0.79g 1.05g Basil
Carbs 1.29g 2.65g Basil
Magnesium 21mg 64mg Basil
Calcium 120mg 177mg Basil
Potassium 330mg 295mg Watercress
Iron 0.2mg 3.17mg Basil
Sugar 0.2g 0.3g Watercress
Fiber 0.5g 1.6g Basil
Copper 0.077mg 0.385mg Basil
Zinc 0.11mg 0.81mg Basil
Phosphorus 60mg 56mg Watercress
Sodium 41mg 4mg Basil
Vitamin A 3191IU 5275IU Basil
Vitamin A RAE 160µg 264µg Basil
Vitamin E 1mg 0.8mg Watercress
Manganese 0.244mg 1.148mg Basil
Selenium 0.9µg 0.3µg 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
Vitamin K 250µg 414.8µg Basil
Folate 9µg 68µg Basil
Choline 9mg 11.4mg Basil
Saturated Fat 0.027g 0.041g Watercress
Monounsaturated Fat 0.008g 0.088g Basil
Polyunsaturated fat 0.035g 0.389g 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
Fructose 0.02g Basil

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
84%
Watercress
121%
Basil
Minerals Daily Need Coverage Score
18%
Watercress
57%
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

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.