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  6. Garden cress vs. Basil

Garden cress vs. Basil — In-Depth Nutrition Comparison

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What are the differences between garden cress and basil?

  • Garden cress is higher in vitamin K, vitamin C, vitamin B2, potassium, vitamin A, and vitamin B6, yet basil is higher in manganese, copper, iron, and calcium.
  • Garden cress's daily need coverage for vitamin K is 106% more.
  • Garden cress has 4 times more vitamin C than basil. While garden cress has 69mg of vitamin C, basil has only 18mg.

We used Cress, garden, raw and Basil, fresh types in this article.

Infographic

Garden cress vs Basil infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Basil
Basil
7
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 PotassiumPotassium +105.4%
Contains more PhosphorusPhosphorus +35.7%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +118.5%
Contains more IronIron +143.8%
Contains more CopperCopper +126.5%
Contains more ZincZinc +252.2%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +107.6%

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.
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 230% 0% 115% 14% 20% 60% 19% 15% 57% 0% 1355% 60%
Basil
Basil
1
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%
Contains more Vitamin CVitamin C +283.3%
Contains more Vitamin AVitamin A +31.1%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B6Vitamin B6 +59.4%
Contains more Vitamin KVitamin K +30.6%
Contains more FolateFolate +17.6%
Contains more Vitamin EVitamin E +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.902mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Basil DV% diff.
Vitamin K 541.9µg 414.8µg 106%
Vitamin C 69mg 18mg 57%
Manganese 0.553mg 1.148mg 26%
Copper 0.17mg 0.385mg 24%
Iron 1.3mg 3.17mg 23%
Vitamin B2 0.26mg 0.076mg 14%
Calcium 81mg 177mg 10%
Potassium 606mg 295mg 9%
Vitamin A 346µg 264µg 9%
Vitamin B6 0.247mg 0.155mg 7%
Magnesium 38mg 64mg 6%
Zinc 0.23mg 0.81mg 5%
Vitamin B1 0.08mg 0.034mg 4%
Phosphorus 76mg 56mg 3%
Folate 80µg 68µg 3%
Fiber 1.1g 1.6g 2%
Protein 2.6g 3.15g 1%
Carbs 5.5g 2.65g 1%
Vitamin E 0.7mg 0.8mg 1%
Selenium 0.9µg 0.3µg 1%
Vitamin B3 1mg 0.902mg 1%
Vitamin B5 0.242mg 0.209mg 1%
Choline 19.5mg 11.4mg 1%
Polyunsaturated fat 0.228g 0.389g 1%
Calories 32kcal 23kcal 0%
Protein per 100 calories 8.1g 14g N/A
Calories per 10 g protein 123kcal 73kcal N/A
Weight per 100 calories 313g 435g N/A
Fats 0.7g 0.64g 0%
Net carbs 4.4g 1.05g N/A
Sugar 4.4g 0.3g N/A
Sodium 14mg 4mg 0%
Saturated fat 0.023g 0.041g 0%
Monounsaturated fat 0.239g 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Basil
Basil
2
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 CarbsCarbs +107.5%
Contains more ProteinProtein +21.2%
~equal in Fats ~0.64g
~equal in Water ~92.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
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
Contains less Sat. FatSaturated fat -43.9%
Contains more Mono. FatMonounsaturated fat +171.6%
Contains more Poly. FatPolyunsaturated fat +70.6%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.