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Yogurt vs. Basil — In-Depth Nutrition Comparison

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Significant differences between Yogurt and Basil

  • Yogurt has more Vitamin B12, Selenium, and Vitamin B2, however, Basil is richer in Vitamin K, Manganese, Copper, Iron, Vitamin A RAE, Vitamin C, and Folate.
  • Basil covers your daily Vitamin K needs 346% more than Yogurt.

Specific food types used in this comparison are Yogurt, Greek, plain, nonfat and Basil, fresh.

Infographic

Yogurt 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.
Yogurt
2
:
8
Basil
Contains more Phosphorus +141.1%
Contains more Selenium +3133.3%
Contains more Calcium +60.9%
Contains more Iron +4428.6%
Contains more Magnesium +481.8%
Contains more Potassium +109.2%
Contains less Sodium -88.9%
Contains more Zinc +55.8%
Contains more Copper +2164.7%
Contains more Manganese +12655.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Phosphorus +141.1%
Contains more Selenium +3133.3%
Contains more Calcium +60.9%
Contains more Iron +4428.6%
Contains more Magnesium +481.8%
Contains more Potassium +109.2%
Contains less Sodium -88.9%
Contains more Zinc +55.8%
Contains more Copper +2164.7%
Contains more Manganese +12655.6%

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.
Yogurt
4
:
8
Basil
Contains more Vitamin B2 +265.8%
Contains more Vitamin B5 +58.4%
Contains more Vitamin B12 +∞%
Contains more Choline +32.5%
Contains more Vitamin A +131775%
Contains more Vitamin E +7900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin B3 +333.7%
Contains more Vitamin B6 +146%
Contains more Folate +871.4%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 7% 1037%
Contains more Vitamin B2 +265.8%
Contains more Vitamin B5 +58.4%
Contains more Vitamin B12 +∞%
Contains more Choline +32.5%
Contains more Vitamin A +131775%
Contains more Vitamin E +7900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin B3 +333.7%
Contains more Vitamin B6 +146%
Contains more Folate +871.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
2
:
3
Basil
Contains more Protein +223.5%
Contains more Carbs +35.8%
Contains more Fats +64.1%
Contains more Other +108.3%
Equal in Water - 92.06
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
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 +223.5%
Contains more Carbs +35.8%
Contains more Fats +64.1%
Contains more Other +108.3%
Equal in Water - 92.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
0
:
3
Basil
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +66%
Contains more Polyunsaturated fat +3141.7%
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +66%
Contains more Polyunsaturated fat +3141.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
:
2
Basil
Contains more Lactose +∞%
Contains more Galactose +159.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
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 Lactose +∞%
Contains more Galactose +159.3%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Basil Opinion
Net carbs 3.6g 1.05g Yogurt
Protein 10.19g 3.15g Yogurt
Fats 0.39g 0.64g Basil
Carbs 3.6g 2.65g Yogurt
Calories 59kcal 23kcal Yogurt
Fructose 0g 0.02g Basil
Sugar 3.24g 0.3g Basil
Fiber 0g 1.6g Basil
Calcium 110mg 177mg Basil
Iron 0.07mg 3.17mg Basil
Magnesium 11mg 64mg Basil
Phosphorus 135mg 56mg Yogurt
Potassium 141mg 295mg Basil
Sodium 36mg 4mg Basil
Zinc 0.52mg 0.81mg Basil
Copper 0.017mg 0.385mg Basil
Manganese 0.009mg 1.148mg Basil
Selenium 9.7µg 0.3µg Yogurt
Vitamin A 4IU 5275IU Basil
Vitamin A RAE 1µg 264µg Basil
Vitamin E 0.01mg 0.8mg Basil
Vitamin C 0mg 18mg Basil
Vitamin B1 0.023mg 0.034mg Basil
Vitamin B2 0.278mg 0.076mg Yogurt
Vitamin B3 0.208mg 0.902mg Basil
Vitamin B5 0.331mg 0.209mg Yogurt
Vitamin B6 0.063mg 0.155mg Basil
Folate 7µg 68µg Basil
Vitamin B12 0.75µg 0µg Yogurt
Choline 15.1mg 11.4mg Yogurt
Vitamin K 0µg 414.8µg Basil
Tryptophan 0.039mg Basil
Threonine 0.104mg Basil
Isoleucine 0.104mg Basil
Leucine 0.191mg Basil
Lysine 0.11mg Basil
Methionine 0.036mg Basil
Phenylalanine 0.13mg Basil
Valine 0.127mg Basil
Histidine 0.051mg Basil
Cholesterol 5mg 0mg Basil
Trans Fat 0.006g 0g Basil
Saturated Fat 0.117g 0.041g Basil
Monounsaturated Fat 0.053g 0.088g Basil
Polyunsaturated fat 0.012g 0.389g Basil
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
121%
Basil
Minerals Daily Need Coverage Score
19%
Yogurt
57%
Basil

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 51)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $0.2)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 2.94g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.076g)
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

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.