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  6. Basil vs. Avocado

Basil vs. Avocado — In-Depth Nutrition Comparison

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Differences between Basil and Avocado

  • Basil has more Vitamin K, Manganese, Iron, Vitamin A RAE, Copper, Calcium, and Vitamin C, while Avocado has more Vitamin B5, and Fiber.
  • Basil's daily need coverage for Vitamin K is 328% higher.
  • Avocado contains 38 times less Vitamin A RAE than Basil. Basil contains 264µg of Vitamin A RAE, while Avocado contains 7µg.
  • The amount of Saturated Fat in Basil is lower.

The food types used in this comparison are Basil, fresh and Avocados, raw, all commercial varieties.

Infographic

Basil vs Avocado 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
8
:
2
Avocado
Avocado
Contains more Calcium +1375%
Contains more Iron +476.4%
Contains more Magnesium +120.7%
Contains less Sodium -42.9%
Contains more Zinc +26.6%
Contains more Copper +102.6%
Contains more Manganese +708.5%
Contains more Potassium +64.4%
Contains more Selenium +33.3%
Equal in Phosphorus - 52
Basil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +1375%
Contains more Iron +476.4%
Contains more Magnesium +120.7%
Contains less Sodium -42.9%
Contains more Zinc +26.6%
Contains more Copper +102.6%
Contains more Manganese +708.5%
Contains more Potassium +64.4%
Contains more Selenium +33.3%
Equal in Phosphorus - 52

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
3
:
7
Avocado
Avocado
Contains more Vitamin A +3513%
Contains more Vitamin C +80%
Contains more Vitamin K +1875.2%
Contains more Vitamin E +158.8%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +564.6%
Contains more Vitamin B6 +65.8%
Contains more Folate +19.1%
Basil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin A +3513%
Contains more Vitamin C +80%
Contains more Vitamin K +1875.2%
Contains more Vitamin E +158.8%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +564.6%
Contains more Vitamin B6 +65.8%
Contains more Folate +19.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
Basil
2
:
3
Avocado
Avocado
Contains more Protein +57.5%
Contains more Water +25.7%
Contains more Fats +2190.6%
Contains more Carbs +221.9%
Equal in Other - 1.58
Basil
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +57.5%
Contains more Water +25.7%
Contains more Fats +2190.6%
Contains more Carbs +221.9%
Equal in Other - 1.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
Basil
1
:
2
Avocado
Avocado
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +11035.2%
Contains more Polyunsaturated fat +366.8%
Basil
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +11035.2%
Contains more Polyunsaturated fat +366.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Basil
Basil
1
:
4
Avocado
Avocado
Contains more Galactose +170%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1750%
Contains more Fructose +500%
Basil
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
Avocado
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Galactose +170%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1750%
Contains more Fructose +500%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Avocado
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Basil Avocado Opinion
Net carbs 1.05g 1.83g Avocado
Protein 3.15g 2g Basil
Fats 0.64g 14.66g Avocado
Carbs 2.65g 8.53g Avocado
Calories 23kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.02g 0.12g Avocado
Sugar 0.3g 0.66g Basil
Fiber 1.6g 6.7g Avocado
Calcium 177mg 12mg Basil
Iron 3.17mg 0.55mg Basil
Magnesium 64mg 29mg Basil
Phosphorus 56mg 52mg Basil
Potassium 295mg 485mg Avocado
Sodium 4mg 7mg Basil
Zinc 0.81mg 0.64mg Basil
Copper 0.385mg 0.19mg Basil
Manganese 1.148mg 0.142mg Basil
Selenium 0.3µg 0.4µg Avocado
Vitamin A 5275IU 146IU Basil
Vitamin A RAE 264µg 7µg Basil
Vitamin E 0.8mg 2.07mg Avocado
Vitamin C 18mg 10mg Basil
Vitamin B1 0.034mg 0.067mg Avocado
Vitamin B2 0.076mg 0.13mg Avocado
Vitamin B3 0.902mg 1.738mg Avocado
Vitamin B5 0.209mg 1.389mg Avocado
Vitamin B6 0.155mg 0.257mg Avocado
Folate 68µg 81µg Avocado
Vitamin K 414.8µg 21µg Basil
Tryptophan 0.039mg 0.025mg Basil
Threonine 0.104mg 0.073mg Basil
Isoleucine 0.104mg 0.084mg Basil
Leucine 0.191mg 0.143mg Basil
Lysine 0.11mg 0.132mg Avocado
Methionine 0.036mg 0.038mg Avocado
Phenylalanine 0.13mg 0.097mg Basil
Valine 0.127mg 0.107mg Basil
Histidine 0.051mg 0.049mg Basil
Saturated Fat 0.041g 2.126g Basil
Monounsaturated Fat 0.088g 9.799g Avocado
Polyunsaturated fat 0.389g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
131%
Basil
35%
Avocado
Minerals Daily Need Coverage Score
57%
Basil
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 2.085g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 30)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.