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Wild rice vs. Basil — In-Depth Nutrition Comparison

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Summary of differences between wild rice and basil

  • Wild rice has less vitamin K, vitamin A, manganese, iron, copper, vitamin C, calcium, folate, magnesium, and potassium than basil.
  • Basil covers your daily need for vitamin K, 345% more than wild rice.
  • The glycemic index of basil is higher.

These are the specific foods used in this comparison Wild rice, cooked and Basil, fresh.

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Basil
6
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 ZincZinc +65.4%
Contains more PhosphorusPhosphorus +46.4%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +166.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +5800%
Contains more PotassiumPotassium +192.1%
Contains more IronIron +428.3%
Contains more CopperCopper +218.2%
Contains more ManganeseManganese +307.1%

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 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Basil
8
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 B1Vitamin B1 +52.9%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B3Vitamin B3 +42.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more Vitamin KVitamin K +82860%
Contains more FolateFolate +161.5%
Contains more CholineCholine +11.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Basil DV% diff.
Vitamin K 0.5µg 414.8µg 345%
Manganese 0.282mg 1.148mg 38%
Iron 0.6mg 3.17mg 32%
Vitamin A 0µg 264µg 29%
Copper 0.121mg 0.385mg 29%
Vitamin C 0mg 18mg 20%
Calcium 3mg 177mg 17%
Folate 26µg 68µg 11%
Magnesium 32mg 64mg 8%
Carbs 21.34g 2.65g 6%
Potassium 101mg 295mg 6%
Zinc 1.34mg 0.81mg 5%
Phosphorus 82mg 56mg 4%
Calories 101kcal 23kcal 4%
Vitamin E 0.24mg 0.8mg 4%
Vitamin B3 1.287mg 0.902mg 2%
Protein 3.99g 3.15g 2%
Vitamin B6 0.135mg 0.155mg 2%
Vitamin B1 0.052mg 0.034mg 2%
Selenium 0.8µg 0.3µg 1%
Vitamin B5 0.154mg 0.209mg 1%
Polyunsaturated fat 0.213g 0.389g 1%
Fiber 1.8g 1.6g 1%
Vitamin B2 0.087mg 0.076mg 1%
Fats 0.34g 0.64g 0%
Net carbs 19.54g 1.05g N/A
Sugar 0.73g 0.3g N/A
Sodium 3mg 4mg 0%
Choline 10.2mg 11.4mg 0%
Saturated fat 0.049g 0.041g 0%
Monounsaturated fat 0.05g 0.088g 0%
Tryptophan 0.049mg 0.039mg 0%
Threonine 0.127mg 0.104mg 0%
Isoleucine 0.167mg 0.104mg 0%
Leucine 0.276mg 0.191mg 0%
Lysine 0.17mg 0.11mg 0%
Methionine 0.119mg 0.036mg 0%
Phenylalanine 0.195mg 0.13mg 0%
Valine 0.232mg 0.127mg 0%
Histidine 0.104mg 0.051mg 0%
Fructose 0.2g 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Basil
3
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 +26.7%
Contains more CarbsCarbs +705.3%
Contains more FatsFats +88.2%
Contains more WaterWater +24.5%
Contains more OtherOther +275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Basil
3
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 -16.3%
Contains more Mono. FatMonounsaturated fat +76%
Contains more Poly. FatPolyunsaturated fat +82.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Basil
1
6% 6% 87%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.02 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.27 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +900%
Contains more FructoseFructose +900%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.