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Almond butter vs. Basil — In-Depth Nutrition Comparison

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How are almond butter and basil different?

  • Almond butter is higher in vitamin E, vitamin B2, phosphorus, copper, magnesium, manganese, fiber, and zinc; however, basil is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin K for basil is 346% higher.
  • Almond butter contains 30 times more vitamin E than basil. While almond butter contains 24.21mg of vitamin E, basil contains only 0.8mg.

Nuts, almond butter, plain, without salt added and Basil, fresh are the varieties used in this article.

Infographic

Almond butter vs Basil infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Basil
1
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 MagnesiumMagnesium +335.9%
Contains more CalciumCalcium +96%
Contains more PotassiumPotassium +153.6%
Contains more CopperCopper +142.6%
Contains more ZincZinc +306.2%
Contains more PhosphorusPhosphorus +807.1%
Contains more ManganeseManganese +85.6%
Contains more SeleniumSelenium +700%
Contains less SodiumSodium -42.9%
~equal in Iron ~3.17mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Basil
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin EVitamin E +2926.3%
Contains more Vitamin B1Vitamin B1 +20.6%
Contains more Vitamin B2Vitamin B2 +1135.5%
Contains more Vitamin B3Vitamin B3 +249.8%
Contains more Vitamin B5Vitamin B5 +52.2%
Contains more CholineCholine +357%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +50.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Basil
1
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 ProteinProtein +565.4%
Contains more FatsFats +8571.9%
Contains more CarbsCarbs +610.2%
Contains more OtherOther +105.3%
Contains more WaterWater +5513.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
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 more Mono. FatMonounsaturated fat +36769.3%
Contains more Poly. FatPolyunsaturated fat +3399.5%
Contains less Sat. FatSaturated fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Basil
2
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~0.02g
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Basil DV% diff.
Vitamin K 0µg 414.8µg 346%
Vitamin E 24.21mg 0.8mg 156%
Polyunsaturated fat 13.613g 0.389g 88%
Fats 55.5g 0.64g 84%
Monounsaturated fat 32.445g 0.088g 81%
Vitamin B2 0.939mg 0.076mg 66%
Phosphorus 508mg 56mg 65%
Copper 0.934mg 0.385mg 61%
Magnesium 279mg 64mg 51%
Manganese 2.131mg 1.148mg 43%
Protein 20.96g 3.15g 36%
Fiber 10.3g 1.6g 35%
Calories 614kcal 23kcal 30%
Vitamin A 0µg 264µg 29%
Zinc 3.29mg 0.81mg 23%
Vitamin C 0mg 18mg 20%
Saturated fat 4.152g 0.041g 19%
Calcium 347mg 177mg 17%
Vitamin B3 3.155mg 0.902mg 14%
Potassium 748mg 295mg 13%
Choline 52.1mg 11.4mg 7%
Carbs 18.82g 2.65g 5%
Folate 53µg 68µg 4%
Iron 3.49mg 3.17mg 4%
Selenium 2.4µg 0.3µg 4%
Vitamin B6 0.103mg 0.155mg 4%
Vitamin B5 0.318mg 0.209mg 2%
Vitamin B1 0.041mg 0.034mg 1%
Net carbs 8.52g 1.05g N/A
Sugar 4.43g 0.3g N/A
Starch 0.08g 0%
Sodium 7mg 4mg 0%
Tryptophan 0.159mg 0.039mg 0%
Threonine 0.555mg 0.104mg 0%
Isoleucine 0.813mg 0.104mg 0%
Leucine 1.483mg 0.191mg 0%
Lysine 0.612mg 0.11mg 0%
Methionine 0.122mg 0.036mg 0%
Phenylalanine 1.149mg 0.13mg 0%
Valine 0.937mg 0.127mg 0%
Histidine 0.55mg 0.051mg 0%
Fructose 0g 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Basil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
68%
Almond butter
104%
Basil
Minerals Daily Need Coverage Score
141%
Almond butter
57%
Basil

Comparison summary

Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 4.13g)
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 - 4.111g)
Which food is cheaper?
Basil
Basil is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.