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Avocado vs. Basil — In-Depth Nutrition Comparison

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Differences between avocados and basil

  • Avocados have more vitamin B5, fats, and fiber, while basil has more vitamin K, manganese, iron, vitamin A, copper, and calcium.
  • Basil's daily need coverage for vitamin K is 328% higher.
  • Basil contains 52 times less saturated fat than avocados. Avocados contain 2.126g of saturated fat, while basil contains 0.041g.
  • Avocados have a lower glycemic index. The glycemic index of avocados is 40, while the glycemic index of basil is 70.

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

Infographic

Avocado vs Basil infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Basil
Basil
7
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 PotassiumPotassium +64.4%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +120.7%
Contains more CalciumCalcium +1375%
Contains more IronIron +476.4%
Contains more CopperCopper +102.6%
Contains more ZincZinc +26.6%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +708.5%
~equal in Phosphorus ~56mg

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.
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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Basil
Basil
3
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 EVitamin E +158.8%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin B2Vitamin B2 +71.1%
Contains more Vitamin B3Vitamin B3 +92.7%
Contains more Vitamin B5Vitamin B5 +564.6%
Contains more Vitamin B6Vitamin B6 +65.8%
Contains more FolateFolate +19.1%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin AVitamin A +3671.4%
Contains more Vitamin KVitamin K +1875.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Basil DV% diff.
Vitamin K 21µg 414.8µg 328%
Manganese 0.142mg 1.148mg 44%
Iron 0.55mg 3.17mg 33%
Vitamin A 7µg 264µg 29%
Vitamin B5 1.389mg 0.209mg 24%
Monounsaturated fat 9.799g 0.088g 24%
Fats 14.66g 0.64g 22%
Copper 0.19mg 0.385mg 22%
Fiber 6.7g 1.6g 20%
Calcium 12mg 177mg 17%
Polyunsaturated fat 1.816g 0.389g 10%
Vitamin C 10mg 18mg 9%
Saturated fat 2.126g 0.041g 9%
Magnesium 29mg 64mg 8%
Vitamin E 2.07mg 0.8mg 8%
Vitamin B6 0.257mg 0.155mg 8%
Calories 160kcal 23kcal 7%
Omega-3 (ALA) 0.111g 7%
Potassium 485mg 295mg 6%
Vitamin B3 1.738mg 0.902mg 5%
Vitamin B2 0.13mg 0.076mg 4%
Vitamin B1 0.067mg 0.034mg 3%
Folate 81µg 68µg 3%
Protein 2g 3.15g 2%
Carbs 8.53g 2.65g 2%
Zinc 0.64mg 0.81mg 2%
Phosphorus 52mg 56mg 1%
Choline 14.2mg 11.4mg 1%
Protein per 100 calories 1.3g 14g N/A
Calories per 10 g protein 800kcal 73kcal N/A
Weight per 100 calories 63g 435g N/A
Unsaturated / Saturated Fat ratio 5.5 12 N/A
Net carbs 1.83g 1.05g N/A
Sugar 0.66g 0.3g N/A
Starch 0.11g 0%
Sodium 7mg 4mg 0%
Selenium 0.4µg 0.3µg 0%
Tryptophan 0.025mg 0.039mg 0%
Threonine 0.073mg 0.104mg 0%
Isoleucine 0.084mg 0.104mg 0%
Leucine 0.143mg 0.191mg 0%
Lysine 0.132mg 0.11mg 0%
Methionine 0.038mg 0.036mg 0%
Phenylalanine 0.097mg 0.13mg 0%
Valine 0.107mg 0.127mg 0%
Histidine 0.049mg 0.051mg 0%
Fructose 0.12g 0.02g 0%
Omega-6 (Gamma-linolenic acid) 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Basil
Basil
2
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 FatsFats +2190.6%
Contains more CarbsCarbs +221.9%
Contains more ProteinProtein +57.5%
Contains more WaterWater +25.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Basil
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 +11035.2%
Contains more Poly. FatPolyunsaturated fat +366.8%
Contains less Sat. FatSaturated fat -98.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1750%
Contains more FructoseFructose +500%
Contains more GalactoseGalactose +170%
~equal in Lactose ~0g
~equal in Maltose ~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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.