Wheat vs. Basil — In-Depth Nutrition Comparison
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Summary of differences between wheat and basil
- Wheat has more selenium, phosphorus, fiber, zinc, and vitamin B3; however, basil is higher in vitamin A, copper, iron, calcium, and folate.
- Basil covers your daily need for vitamin A, 105% more than wheat.
- Wheat has 106 times more selenium than basil. While wheat has 31.9µg of selenium, basil has only 0.3µg.
- The glycemic index of basil is higher.
These are the specific foods used in this comparison Wheat, KAMUT khorasan, cooked and Basil, fresh.
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.
| Contains more ZincZinc | +127.2% |
| Contains more PhosphorusPhosphorus | +162.5% |
| Contains more SeleniumSelenium | +10533.3% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +1866.7% |
| Contains more PotassiumPotassium | +79.9% |
| Contains more IronIron | +80.1% |
| Contains more CopperCopper | +86% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +11.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +179.4% |
| Contains more Vitamin B3Vitamin B3 | +155.5% |
| Contains more Vitamin EVitamin E | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +153.3% |
| Contains more Vitamin B6Vitamin B6 | +121.4% |
| Contains more FolateFolate | +518.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 414.8µg | 346% | |
| Selenium | 31.9µg | 0.3µg | 57% |
| Vitamin A | 264µg | 29% | |
| Vitamin C | 18mg | 20% | |
| Copper | 0.207mg | 0.385mg | 20% |
| Iron | 1.76mg | 3.17mg | 18% |
| Calcium | 9mg | 177mg | 17% |
| Folate | 11µg | 68µg | 14% |
| Phosphorus | 147mg | 56mg | 13% |
| Fiber | 4.3g | 1.6g | 11% |
| Vitamin B3 | 2.305mg | 0.902mg | 9% |
| Zinc | 1.84mg | 0.81mg | 9% |
| Carbs | 27.6g | 2.65g | 8% |
| Vitamin B6 | 0.07mg | 0.155mg | 7% |
| Vitamin B1 | 0.095mg | 0.034mg | 5% |
| Calories | 132kcal | 23kcal | 5% |
| Protein | 5.71g | 3.15g | 5% |
| Manganese | 1.03mg | 1.148mg | 5% |
| Vitamin B5 | 0.209mg | 4% | |
| Vitamin B2 | 0.03mg | 0.076mg | 4% |
| Vitamin E | 0.24mg | 0.8mg | 4% |
| Magnesium | 48mg | 64mg | 4% |
| Potassium | 164mg | 295mg | 4% |
| Choline | 11.4mg | 2% | |
| Polyunsaturated fat | 0.243g | 0.389g | 1% |
| Fats | 0.83g | 0.64g | 0% |
| Net carbs | 23.3g | 1.05g | N/A |
| Sugar | 3.07g | 0.3g | N/A |
| Sodium | 8mg | 4mg | 0% |
| Trans fat | 0.002g | 0g | N/A |
| Saturated fat | 0.077g | 0.041g | 0% |
| Monounsaturated fat | 0.084g | 0.088g | 0% |
| Tryptophan | 0.051mg | 0.039mg | 0% |
| Threonine | 0.172mg | 0.104mg | 0% |
| Isoleucine | 0.22mg | 0.104mg | 0% |
| Leucine | 0.432mg | 0.191mg | 0% |
| Lysine | 0.161mg | 0.11mg | 0% |
| Methionine | 0.097mg | 0.036mg | 0% |
| Phenylalanine | 0.3mg | 0.13mg | 0% |
| Valine | 0.267mg | 0.127mg | 0% |
| Histidine | 0.147mg | 0.051mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +81.3% |
| Contains more FatsFats | +29.7% |
| Contains more CarbsCarbs | +941.5% |
| Contains more WaterWater | +41.2% |
| Contains more OtherOther | +120.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -46.8% |
| Contains more Poly. FatPolyunsaturated fat | +60.1% |
~equal in
Monounsaturated fat
~0.088g
