Basil vs. Spelt — In-Depth Nutrition Comparison
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A recap on the differences between basil and spelt
- Basil has more vitamin A, vitamin C, copper, iron, calcium, and folate; however, spelt is higher in phosphorus, vitamin B3, fiber, and carbs.
- Basil covers your daily vitamin A needs 29% more than spelt.
Food varieties used in this article are Basil, fresh and Spelt, cooked.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +30.6% |
| Contains more CalciumCalcium | +1670% |
| Contains more PotassiumPotassium | +106.3% |
| Contains more IronIron | +89.8% |
| Contains more CopperCopper | +79.1% |
| Contains less SodiumSodium | -20% |
| Contains more ZincZinc | +54.3% |
| Contains more PhosphorusPhosphorus | +167.9% |
| Contains more SeleniumSelenium | +1233.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +207.7% |
| Contains more Vitamin B2Vitamin B2 | +153.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +93.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +423.1% |
| Contains more Vitamin B1Vitamin B1 | +202.9% |
| Contains more Vitamin B3Vitamin B3 | +184.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 414.8µg | 346% | |
| Vitamin A | 264µg | 0µg | 29% |
| Vitamin C | 18mg | 0mg | 20% |
| Iron | 3.17mg | 1.67mg | 19% |
| Copper | 0.385mg | 0.215mg | 19% |
| Calcium | 177mg | 10mg | 17% |
| Folate | 68µg | 13µg | 14% |
| Phosphorus | 56mg | 150mg | 13% |
| Vitamin B3 | 0.902mg | 2.57mg | 10% |
| Fiber | 1.6g | 3.9g | 9% |
| Carbs | 2.65g | 26.44g | 8% |
| Starch | 19.57g | 8% | |
| Selenium | 0.3µg | 4µg | 7% |
| Vitamin B1 | 0.034mg | 0.103mg | 6% |
| Vitamin B6 | 0.155mg | 0.08mg | 6% |
| Calories | 23kcal | 127kcal | 5% |
| Protein | 3.15g | 5.5g | 5% |
| Magnesium | 64mg | 49mg | 4% |
| Potassium | 295mg | 143mg | 4% |
| Zinc | 0.81mg | 1.25mg | 4% |
| Vitamin E | 0.8mg | 0.26mg | 4% |
| Vitamin B2 | 0.076mg | 0.03mg | 4% |
| Vitamin B5 | 0.209mg | 4% | |
| Polyunsaturated fat | 0.389g | 3% | |
| Manganese | 1.148mg | 1.091mg | 2% |
| Choline | 11.4mg | 2% | |
| Protein per 100 calories | 14g | 4.3g | N/A |
| Calories per 10 g protein | 73kcal | 231kcal | N/A |
| Weight per 100 calories | 435g | 79g | N/A |
| Fats | 0.64g | 0.85g | 0% |
| Net carbs | 1.05g | 22.54g | N/A |
| Sugar | 0.3g | N/A | |
| Sodium | 4mg | 5mg | 0% |
| Saturated fat | 0.041g | 0% | |
| Monounsaturated fat | 0.088g | 0% | |
| 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 | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +38.3% |
| Contains more ProteinProtein | +74.6% |
| Contains more FatsFats | +32.8% |
| Contains more CarbsCarbs | +897.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Sucrose
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~equal in
Lactose
~0g
~equal in
Maltose
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