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  6. Kiwi vs. Basil

Kiwi vs. Basil — In-Depth Nutrition Comparison

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Important differences between kiwi and basil

  • Kiwi has more vitamin C; however, basil has more vitamin K, manganese, iron, vitamin A, copper, calcium, magnesium, folate, and vitamin B6.
  • Basil's daily need coverage for vitamin K is 312% more.
  • Kiwi has 5 times more vitamin C than basil. Kiwi has 92.7mg of vitamin C, while basil has 18mg.
  • Basil has a higher glycemic index than kiwi.

The food varieties used in the comparison are Kiwifruit, green, raw and Basil, fresh.

Infographic

Kiwi 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.
Kiwi
Kiwi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Basil
Basil
8
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 less SodiumSodium -25%
Contains more MagnesiumMagnesium +276.5%
Contains more CalciumCalcium +420.6%
Contains more IronIron +922.6%
Contains more CopperCopper +196.2%
Contains more ZincZinc +478.6%
Contains more PhosphorusPhosphorus +64.7%
Contains more ManganeseManganese +1071.4%
Contains more SeleniumSelenium +50%
~equal in Potassium ~295mg

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.
Kiwi
Kiwi
2
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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Basil
Basil
8
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 +415%
Contains more Vitamin EVitamin E +82.5%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B2Vitamin B2 +204%
Contains more Vitamin B3Vitamin B3 +164.5%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin B6Vitamin B6 +146%
Contains more Vitamin KVitamin K +929.3%
Contains more FolateFolate +172%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Basil DV% diff.
Vitamin K 40.3µg 414.8µg 312%
Vitamin C 92.7mg 18mg 83%
Manganese 0.098mg 1.148mg 46%
Iron 0.31mg 3.17mg 36%
Vitamin A 4µg 264µg 29%
Copper 0.13mg 0.385mg 28%
Calcium 34mg 177mg 14%
Magnesium 17mg 64mg 11%
Folate 25µg 68µg 11%
Vitamin B6 0.063mg 0.155mg 7%
Fiber 3g 1.6g 6%
Zinc 0.14mg 0.81mg 6%
Fructose 4.35g 0.02g 5%
Protein 1.14g 3.15g 4%
Carbs 14.66g 2.65g 4%
Vitamin E 1.46mg 0.8mg 4%
Vitamin B2 0.025mg 0.076mg 4%
Vitamin B3 0.341mg 0.902mg 4%
Phosphorus 34mg 56mg 3%
Calories 61kcal 23kcal 2%
Potassium 312mg 295mg 1%
Vitamin B1 0.027mg 0.034mg 1%
Vitamin B5 0.183mg 0.209mg 1%
Choline 7.8mg 11.4mg 1%
Polyunsaturated fat 0.287g 0.389g 1%
Protein per 100 calories 1.9g 14g N/A
Calories per 10 g protein 535kcal 73kcal N/A
Weight per 100 calories 164g 435g N/A
Fats 0.52g 0.64g 0%
Net carbs 11.66g 1.05g N/A
Sugar 8.99g 0.3g N/A
Sodium 3mg 4mg 0%
Selenium 0.2µg 0.3µg 0%
Saturated fat 0.029g 0.041g 0%
Monounsaturated fat 0.047g 0.088g 0%
Tryptophan 0.015mg 0.039mg 0%
Threonine 0.047mg 0.104mg 0%
Isoleucine 0.051mg 0.104mg 0%
Leucine 0.066mg 0.191mg 0%
Lysine 0.061mg 0.11mg 0%
Methionine 0.024mg 0.036mg 0%
Phenylalanine 0.044mg 0.13mg 0%
Valine 0.057mg 0.127mg 0%
Histidine 0.027mg 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Basil
Basil
3
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 +453.2%
Contains more ProteinProtein +176.3%
Contains more FatsFats +23.1%
Contains more WaterWater +10.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Basil
Basil
2
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 -29.3%
Contains more Mono. FatMonounsaturated fat +87.2%
Contains more Poly. FatPolyunsaturated fat +35.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Basil
Basil
1
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +20450%
Contains more FructoseFructose +21650%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +58.8%
~equal in Starch ~0g
~equal in Lactose ~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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.