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Almond vs. Basil — In-Depth Nutrition Comparison

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A recap on differences between Almond and Basil

  • Almond has more Vitamin E , Vitamin B2, Copper, Phosphorus, Magnesium, Manganese, Fiber, and Zinc, however, Basil is higher in Vitamin K, and Vitamin A RAE.
  • Basil covers your daily Vitamin K needs 346% more than Almond.
  • Basil contains 32 times less Vitamin E than Almond. Almond contains 25.63mg of Vitamin E , while Basil contains 0.8mg.

Food varieties used in this article are Nuts, almonds and Basil, fresh.

Infographic

Almond vs Basil 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.
Almond
10
:
0
Basil
Contains more Calcium +52%
Contains more Iron +17%
Contains more Magnesium +321.9%
Contains more Phosphorus +758.9%
Contains more Potassium +148.5%
Contains less Sodium -75%
Contains more Zinc +285.2%
Contains more Copper +167.8%
Contains more Manganese +89.8%
Contains more Selenium +1266.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Calcium +52%
Contains more Iron +17%
Contains more Magnesium +321.9%
Contains more Phosphorus +758.9%
Contains more Potassium +148.5%
Contains less Sodium -75%
Contains more Zinc +285.2%
Contains more Copper +167.8%
Contains more Manganese +89.8%
Contains more Selenium +1266.7%

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.
Almond
6
:
5
Basil
Contains more Vitamin E +3103.8%
Contains more Vitamin B1 +502.9%
Contains more Vitamin B2 +1397.4%
Contains more Vitamin B3 +301.1%
Contains more Vitamin B5 +125.4%
Contains more Choline +357%
Contains more Vitamin A +263650%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +13.1%
Contains more Folate +54.5%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 7% 1037%
Contains more Vitamin E +3103.8%
Contains more Vitamin B1 +502.9%
Contains more Vitamin B2 +1397.4%
Contains more Vitamin B3 +301.1%
Contains more Vitamin B5 +125.4%
Contains more Choline +357%
Contains more Vitamin A +263650%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +13.1%
Contains more Folate +54.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
4
:
1
Basil
Contains more Protein +571.4%
Contains more Fats +7701.6%
Contains more Carbs +713.2%
Contains more Other +97.3%
Contains more Water +1987.5%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
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 Protein +571.4%
Contains more Fats +7701.6%
Contains more Carbs +713.2%
Contains more Other +97.3%
Contains more Water +1987.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
:
1
Basil
Contains more Monounsaturated Fat +35753.4%
Contains more Polyunsaturated fat +3069.4%
Contains less Saturated Fat -98.9%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains more Monounsaturated Fat +35753.4%
Contains more Polyunsaturated fat +3069.4%
Contains less Saturated Fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
5
:
1
Basil
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +750%
Contains more Fructose +450%
Contains more Maltose +∞%
Contains more Galactose +285.7%
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +750%
Contains more Fructose +450%
Contains more Maltose +∞%
Contains more Galactose +285.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Basil Opinion
Net carbs 9.05g 1.05g Almond
Protein 21.15g 3.15g Almond
Fats 49.93g 0.64g Almond
Carbs 21.55g 2.65g Almond
Calories 579kcal 23kcal Almond
Starch 0.72g Almond
Fructose 0.11g 0.02g Almond
Sugar 4.35g 0.3g Basil
Fiber 12.5g 1.6g Almond
Calcium 269mg 177mg Almond
Iron 3.71mg 3.17mg Almond
Magnesium 270mg 64mg Almond
Phosphorus 481mg 56mg Almond
Potassium 733mg 295mg Almond
Sodium 1mg 4mg Almond
Zinc 3.12mg 0.81mg Almond
Copper 1.031mg 0.385mg Almond
Manganese 2.179mg 1.148mg Almond
Selenium 4.1µg 0.3µg Almond
Vitamin A 2IU 5275IU Basil
Vitamin A RAE 0µg 264µg Basil
Vitamin E 25.63mg 0.8mg Almond
Vitamin C 0mg 18mg Basil
Vitamin B1 0.205mg 0.034mg Almond
Vitamin B2 1.138mg 0.076mg Almond
Vitamin B3 3.618mg 0.902mg Almond
Vitamin B5 0.471mg 0.209mg Almond
Vitamin B6 0.137mg 0.155mg Basil
Folate 44µg 68µg Basil
Choline 52.1mg 11.4mg Almond
Vitamin K 0µg 414.8µg Basil
Tryptophan 0.211mg 0.039mg Almond
Threonine 0.601mg 0.104mg Almond
Isoleucine 0.751mg 0.104mg Almond
Leucine 1.473mg 0.191mg Almond
Lysine 0.568mg 0.11mg Almond
Methionine 0.157mg 0.036mg Almond
Phenylalanine 1.132mg 0.13mg Almond
Valine 0.855mg 0.127mg Almond
Histidine 0.539mg 0.051mg Almond
Trans Fat 0.015g 0g Basil
Saturated Fat 3.802g 0.041g Basil
Monounsaturated Fat 31.551g 0.088g Almond
Polyunsaturated fat 12.329g 0.389g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Basil
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
78%
Almond
121%
Basil
Minerals Daily Need Coverage Score
142%
Almond
57%
Basil

Comparison summary

Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 4.05g)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 3.761g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 70)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.4)
Which food is richer in minerals?
Almond
Almond 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.