Basil vs. Watercress
Nutrition comparison of Basil and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and watercress:
- Both watercress and basil are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
- Basil is an excellent source of iron.
- Watercress has more thiamin, however, basil contains more niacin and folate.
USDA sources for nutritional information: Basil (Basil, fresh) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress and basil contain similar amounts of calories - watercress has 11 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, basil is lighter in protein, heavier in fat and similar to watercress for carbs. Basil has a macronutrient ratio of 44:37:19 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Watercress | |
|---|---|---|
| Protein | 44% | 60% |
| Carbohydrates | 37% | 34% |
| Fat | 19% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Both watercress and basil are low in carbohydrates - watercress has 1.3g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
The carbs in watercress are made of 71% dietary fiber and 29% sugar, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.
dietary fiber
Basil has 220% more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Watercress and basil contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Watercress and basil contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both watercress and basil are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Both watercress and basil are high in Vitamin C. Watercress has 139% more Vitamin C than basil - watercress has 43mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Both watercress and basil are high in Vitamin A. Basil has 65% more Vitamin A than watercress - watercress has 160ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Watercress and basil contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Both watercress and basil are high in Vitamin K. Basil has 66% more Vitamin K than watercress - watercress has 250ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Watercress has more thiamin, however, basil contains more niacin and folate. Both basil and watercress contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Basil | Watercress | |
|---|---|---|
| Thiamin | 0.034 MG | 0.09 MG |
| Riboflavin | 0.076 MG | 0.12 MG |
| Niacin | 0.902 MG | 0.2 MG |
| Pantothenic acid | 0.209 MG | 0.31 MG |
| Vitamin B6 | 0.155 MG | 0.129 MG |
| Folate | 68 UG | 9 UG |
Minerals
calcium
Both watercress and basil are high in calcium. Basil has 48% more calcium than watercress - watercress has 120mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 14 times more iron than watercress - watercress has 0.2mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both watercress and basil are high in potassium. Watercress has 12% more potassium than basil - watercress has 330mg of potassium per 100 grams and basil has 295mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both basil and watercress contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Basil | Watercress | |
|---|---|---|
| beta-carotene | 3142 UG | 1914 UG |
| lutein + zeaxanthin | 5650 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Basil | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.023 G |
| Total | 0.316 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, basil has more linoleic acid than watercress per 100 grams.
| Basil | Watercress | |
|---|---|---|
| linoleic acid | 0.073 G | 0.012 G |
| Total | 0.073 G | 0.012 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Basil or Watercress .
Note: The specific food items compared are: Basil (Basil, fresh) and Watercress (Watercress, raw) .
Basil g
()
|
Daily Values (%) |
Watercress g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watercress or basil contain more calories in 100 grams?Watercress and basil contain similar amounts of calories - watercress has 11 calories in 100g and basil has 23 calories.
Is watercress or basil better for protein?
Watercress and basil contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and basil has 3.2g of protein.
Does watercress or basil have more carbohydrates?
By weight, both watercress and basil are low in carbohydrates - watercress has 1.3g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in watercress are made of 70% dietary fiber and 30% sugar, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.
Does watercress or basil contain more calcium?
Both watercress and basil are high in calcium. Basil has 50% more calcium than watercress - watercress has 120mg of calcium in 100 grams and basil has 177mg of calcium.
Does watercress or basil contain more iron?
Basil is an abundant source of iron and it has 14 times more iron than watercress - watercress has 0.2mg of iron in 100 grams and basil has 3.2mg of iron.
Does watercress or basil contain more potassium?
Both watercress and basil are high in potassium. Watercress has 10% more potassium than basil - watercress has 330mg of potassium in 100 grams and basil has 295mg of potassium.