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  6. Wheat vs. Basil

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 Copper, Iron, Calcium, Folate, and Vitamin B6.
  • Wheat covers your daily need of Selenium 57% more than Basil.
  • Wheat has 3 times more Fiber than Basil. While Wheat has 4.3g of Fiber, Basil has only 1.6g.

These are the specific foods used in this comparison Wheat, KAMUT khorasan, cooked and Basil, fresh.

Infographic

Wheat vs Basil infographic
Infographic link

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.
Wheat
Wheat
3
:
7
Basil
Basil
Contains more Phosphorus +162.5%
Contains more Zinc +127.2%
Contains more Selenium +10533.3%
Contains more Calcium +1866.7%
Contains more Iron +80.1%
Contains more Magnesium +33.3%
Contains more Potassium +79.9%
Contains less Sodium -50%
Contains more Copper +86%
Contains more Manganese +11.5%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Basil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Phosphorus +162.5%
Contains more Zinc +127.2%
Contains more Selenium +10533.3%
Contains more Calcium +1866.7%
Contains more Iron +80.1%
Contains more Magnesium +33.3%
Contains more Potassium +79.9%
Contains less Sodium -50%
Contains more Copper +86%
Contains more Manganese +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.
Wheat
Wheat
2
:
9
Basil
Basil
Contains more Vitamin B1 +179.4%
Contains more Vitamin B3 +155.5%
Contains more Vitamin A +131775%
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B6 +121.4%
Contains more Folate +518.2%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Basil
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 B1 +179.4%
Contains more Vitamin B3 +155.5%
Contains more Vitamin A +131775%
Contains more Vitamin E +233.3%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B6 +121.4%
Contains more Folate +518.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Basil
Basil
Contains more Protein +81.3%
Contains more Fats +29.7%
Contains more Carbs +941.5%
Contains more Water +41.2%
Contains more Other +120.6%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Basil
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 Protein +81.3%
Contains more Fats +29.7%
Contains more Carbs +941.5%
Contains more Water +41.2%
Contains more Other +120.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
0
:
3
Basil
Basil
Contains less Saturated Fat -46.8%
Contains more Polyunsaturated fat +60.1%
Equal in Monounsaturated Fat - 0.088
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Basil
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains less Saturated Fat -46.8%
Contains more Polyunsaturated fat +60.1%
Equal in Monounsaturated Fat - 0.088

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Basil
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Basil Opinion
Net carbs 23.3g 1.05g Wheat
Protein 5.71g 3.15g Wheat
Fats 0.83g 0.64g Wheat
Carbs 27.6g 2.65g Wheat
Calories 132kcal 23kcal Wheat
Fructose 0.02g Basil
Sugar 3.07g 0.3g Basil
Fiber 4.3g 1.6g Wheat
Calcium 9mg 177mg Basil
Iron 1.76mg 3.17mg Basil
Magnesium 48mg 64mg Basil
Phosphorus 147mg 56mg Wheat
Potassium 164mg 295mg Basil
Sodium 8mg 4mg Basil
Zinc 1.84mg 0.81mg Wheat
Copper 0.207mg 0.385mg Basil
Manganese 1.03mg 1.148mg Basil
Selenium 31.9µg 0.3µg Wheat
Vitamin A 4IU 5275IU Basil
Vitamin A RAE 264µg Basil
Vitamin E 0.24mg 0.8mg Basil
Vitamin C 18mg Basil
Vitamin B1 0.095mg 0.034mg Wheat
Vitamin B2 0.03mg 0.076mg Basil
Vitamin B3 2.305mg 0.902mg Wheat
Vitamin B5 0.209mg Basil
Vitamin B6 0.07mg 0.155mg Basil
Folate 11µg 68µg Basil
Vitamin K 414.8µg Basil
Tryptophan 0.051mg 0.039mg Wheat
Threonine 0.172mg 0.104mg Wheat
Isoleucine 0.22mg 0.104mg Wheat
Leucine 0.432mg 0.191mg Wheat
Lysine 0.161mg 0.11mg Wheat
Methionine 0.097mg 0.036mg Wheat
Phenylalanine 0.3mg 0.13mg Wheat
Valine 0.267mg 0.127mg Wheat
Histidine 0.147mg 0.051mg Wheat
Trans Fat 0.002g 0g Basil
Saturated Fat 0.077g 0.041g Basil
Monounsaturated Fat 0.084g 0.088g Basil
Polyunsaturated fat 0.243g 0.389g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Basil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Wheat
131%
Basil
Minerals Daily Need Coverage Score
61%
Wheat
57%
Basil

Comparison summary

Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 20)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.4)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 2.77g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.036g)
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.