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Basil vs. Chocolate — In-Depth Nutrition Comparison

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What are the main differences between basil and chocolate?

  • Basil is richer in vitamin K, vitamin A, and calcium, yet chocolate is richer in copper, iron, fiber, phosphorus, magnesium, and manganese.
  • Basil's daily need coverage for vitamin K is 339% higher.
  • Basil has 106 times more vitamin A than chocolate. Basil has 5275 IU of vitamin A, while chocolate has 50 IU.
  • Basil contains less saturated fat.
  • Chocolate has a lower glycemic index than basil.

We used Basil, fresh and Chocolate, dark, 45- 59% cacao solids types in this comparison.

Infographic

Basil vs Chocolate 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.
Basil
Basil
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more CalciumCalcium +216.1%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +128.1%
Contains more PotassiumPotassium +89.5%
Contains more IronIron +153%
Contains more CopperCopper +167%
Contains more ZincZinc +148.1%
Contains more PhosphorusPhosphorus +267.9%
Contains more ManganeseManganese +23.6%
Contains more SeleniumSelenium +900%

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.
Basil
Basil
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 88% 16% 8.5% 18% 17% 13% 36% 0% 1037% 51%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +13100%
Contains more Vitamin EVitamin E +48.1%
Contains more Vitamin B1Vitamin B1 +36%
Contains more Vitamin B2Vitamin B2 +52%
Contains more Vitamin B3Vitamin B3 +24.4%
Contains more Vitamin B6Vitamin B6 +269%
Contains more Vitamin KVitamin K +5021%
Contains more FolateFolate +∞%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Basil Chocolate DV% diff.
Vitamin K 414.8µg 8.1µg 339%
Saturated fat 0.041g 18.519g 84%
Copper 0.385mg 1.028mg 71%
Iron 3.17mg 8.02mg 61%
Fats 0.64g 31.28g 47%
Vitamin A 264µg 2µg 29%
Calories 23kcal 546kcal 26%
Monounsaturated fat 0.088g 9.54g 24%
Fiber 1.6g 7g 22%
Phosphorus 56mg 206mg 21%
Vitamin C 18mg 20%
Carbs 2.65g 61.17g 20%
Magnesium 64mg 146mg 20%
Folate 68µg 17%
Calcium 177mg 56mg 12%
Manganese 1.148mg 1.419mg 12%
Zinc 0.81mg 2.01mg 11%
Caffeine 0mg 43mg 11%
Vitamin B12 0µg 0.23µg 10%
Vitamin B6 0.155mg 0.042mg 9%
Potassium 295mg 559mg 8%
Selenium 0.3µg 3µg 5%
Polyunsaturated fat 0.389g 1.092g 5%
Protein 3.15g 4.88g 3%
Cholesterol 0mg 8mg 3%
Vitamin E 0.8mg 0.54mg 2%
Vitamin B2 0.076mg 0.05mg 2%
Vitamin B5 0.209mg 0.297mg 2%
Choline 11.4mg 2%
Sodium 4mg 24mg 1%
Vitamin B1 0.034mg 0.025mg 1%
Vitamin B3 0.902mg 0.725mg 1%
Protein per 100 calories 14g 0.89g N/A
Calories per 10 g protein 73kcal 1119kcal N/A
Weight per 100 calories 435g 18g N/A
Unsaturated / Saturated Fat ratio 12 0.57 N/A
Net carbs 1.05g 54.17g N/A
Sugar 0.3g 47.9g N/A
Trans fat 0g 0.112g N/A
Tryptophan 0.039mg 0%
Threonine 0.104mg 0%
Isoleucine 0.104mg 0%
Leucine 0.191mg 0%
Lysine 0.11mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.13mg 0%
Valine 0.127mg 0%
Histidine 0.051mg 0%
Fructose 0.02g 0g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
Basil
1
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more WaterWater +9390.7%
Contains more ProteinProtein +54.9%
Contains more FatsFats +4787.5%
Contains more CarbsCarbs +2208.3%
Contains more OtherOther +13.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +10740.9%
Contains more Poly. FatPolyunsaturated fat +180.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Basil
Basil
3
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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.