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  6. Wild rice vs. Basil

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, Manganese, Iron, Copper, Vitamin A RAE, Vitamin C, Calcium, Folate, Magnesium, and Potassium than Basil.
  • Basil covers your daily need of Vitamin K 345% more than Wild rice.

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

Infographic

Wild rice 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.
Wild rice
Wild rice
4
:
6
Basil
Basil
Contains more Phosphorus +46.4%
Contains less Sodium -25%
Contains more Zinc +65.4%
Contains more Selenium +166.7%
Contains more Calcium +5800%
Contains more Iron +428.3%
Contains more Magnesium +100%
Contains more Potassium +192.1%
Contains more Copper +218.2%
Contains more Manganese +307.1%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Basil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Phosphorus +46.4%
Contains less Sodium -25%
Contains more Zinc +65.4%
Contains more Selenium +166.7%
Contains more Calcium +5800%
Contains more Iron +428.3%
Contains more Magnesium +100%
Contains more Potassium +192.1%
Contains more Copper +218.2%
Contains more Manganese +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.
Wild rice
Wild rice
3
:
7
Basil
Basil
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +42.7%
Contains more Vitamin A +175733.3%
Contains more Vitamin E +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +35.7%
Contains more Vitamin B6 +14.8%
Contains more Folate +161.5%
Contains more Vitamin K +82860%
Wild rice
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% 14% 21% 25% 10% 32% 20% 0% 2%
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 +52.9%
Contains more Vitamin B2 +14.5%
Contains more Vitamin B3 +42.7%
Contains more Vitamin A +175733.3%
Contains more Vitamin E +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +35.7%
Contains more Vitamin B6 +14.8%
Contains more Folate +161.5%
Contains more Vitamin K +82860%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Basil
Basil
Contains more Protein +26.7%
Contains more Carbs +705.3%
Contains more Fats +88.2%
Contains more Water +24.5%
Contains more Other +275%
Wild rice
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% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more Protein +26.7%
Contains more Carbs +705.3%
Contains more Fats +88.2%
Contains more Water +24.5%
Contains more Other +275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
0
:
3
Basil
Basil
Contains less Saturated Fat -16.3%
Contains more Monounsaturated Fat +76%
Contains more Polyunsaturated fat +82.6%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Basil
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains less Saturated Fat -16.3%
Contains more Monounsaturated Fat +76%
Contains more Polyunsaturated fat +82.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice
Wild rice
3
:
1
Basil
Basil
Contains more Sucrose +∞%
Contains more Glucose +900%
Contains more Fructose +900%
Contains more Galactose +∞%
Wild rice
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
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 Sucrose +∞%
Contains more Glucose +900%
Contains more Fructose +900%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Basil Opinion
Net carbs 19.54g 1.05g Wild rice
Protein 3.99g 3.15g Wild rice
Fats 0.34g 0.64g Basil
Carbs 21.34g 2.65g Wild rice
Calories 101kcal 23kcal Wild rice
Fructose 0.2g 0.02g Wild rice
Sugar 0.73g 0.3g Basil
Fiber 1.8g 1.6g Wild rice
Calcium 3mg 177mg Basil
Iron 0.6mg 3.17mg Basil
Magnesium 32mg 64mg Basil
Phosphorus 82mg 56mg Wild rice
Potassium 101mg 295mg Basil
Sodium 3mg 4mg Wild rice
Zinc 1.34mg 0.81mg Wild rice
Copper 0.121mg 0.385mg Basil
Manganese 0.282mg 1.148mg Basil
Selenium 0.8µg 0.3µg Wild rice
Vitamin A 3IU 5275IU Basil
Vitamin A RAE 0µg 264µg Basil
Vitamin E 0.24mg 0.8mg Basil
Vitamin C 0mg 18mg Basil
Vitamin B1 0.052mg 0.034mg Wild rice
Vitamin B2 0.087mg 0.076mg Wild rice
Vitamin B3 1.287mg 0.902mg Wild rice
Vitamin B5 0.154mg 0.209mg Basil
Vitamin B6 0.135mg 0.155mg Basil
Folate 26µg 68µg Basil
Vitamin K 0.5µg 414.8µg Basil
Tryptophan 0.049mg 0.039mg Wild rice
Threonine 0.127mg 0.104mg Wild rice
Isoleucine 0.167mg 0.104mg Wild rice
Leucine 0.276mg 0.191mg Wild rice
Lysine 0.17mg 0.11mg Wild rice
Methionine 0.119mg 0.036mg Wild rice
Phenylalanine 0.195mg 0.13mg Wild rice
Valine 0.232mg 0.127mg Wild rice
Histidine 0.104mg 0.051mg Wild rice
Saturated Fat 0.049g 0.041g Basil
Monounsaturated Fat 0.05g 0.088g Basil
Polyunsaturated fat 0.213g 0.389g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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
10%
Wild rice
131%
Basil
Minerals Daily Need Coverage Score
21%
Wild rice
57%
Basil

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 13)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.8)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.43g)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
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)

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.