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Avocado vs. Basil — In-Depth Nutrition Comparison

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Differences between Avocado and Basil

  • Avocado has more Vitamin B5, and Fiber, while Basil has more Vitamin K, Manganese, Iron, Vitamin A RAE, Copper, Calcium, and Vitamin C.
  • Basil's daily need coverage for Vitamin K is 328% higher.
  • Basil contains 52 times less Saturated Fat than Avocado. Avocado contains 2.126g of Saturated Fat, while Basil contains 0.041g.

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

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.
:
8
Basil
Contains more Potassium +64.4%
Contains more Selenium +33.3%
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%
Equal in Phosphorus - 56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Potassium +64.4%
Contains more Selenium +33.3%
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%
Equal in Phosphorus - 56

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.
:
3
Basil
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%
Contains more Choline +24.6%
Contains more Vitamin A +3513%
Contains more Vitamin C +80%
Contains more Vitamin K +1875.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
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 +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%
Contains more Choline +24.6%
Contains more Vitamin A +3513%
Contains more Vitamin C +80%
Contains more Vitamin K +1875.2%

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
1
Basil
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1750%
Contains more Fructose +500%
Contains more Galactose +170%
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
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 +1750%
Contains more Fructose +500%
Contains more Galactose +170%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Basil
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 Avocado Basil Opinion
Net carbs 1.83g 1.05g Avocado
Protein 2g 3.15g Basil
Fats 14.66g 0.64g Avocado
Carbs 8.53g 2.65g Avocado
Calories 160kcal 23kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g 0.02g Avocado
Sugar 0.66g 0.3g Basil
Fiber 6.7g 1.6g Avocado
Calcium 12mg 177mg Basil
Iron 0.55mg 3.17mg Basil
Magnesium 29mg 64mg Basil
Phosphorus 52mg 56mg Basil
Potassium 485mg 295mg Avocado
Sodium 7mg 4mg Basil
Zinc 0.64mg 0.81mg Basil
Copper 0.19mg 0.385mg Basil
Manganese 0.142mg 1.148mg Basil
Selenium 0.4µg 0.3µg Avocado
Vitamin A 146IU 5275IU Basil
Vitamin A RAE 7µg 264µg Basil
Vitamin E 2.07mg 0.8mg Avocado
Vitamin C 10mg 18mg Basil
Vitamin B1 0.067mg 0.034mg Avocado
Vitamin B2 0.13mg 0.076mg Avocado
Vitamin B3 1.738mg 0.902mg Avocado
Vitamin B5 1.389mg 0.209mg Avocado
Vitamin B6 0.257mg 0.155mg Avocado
Folate 81µg 68µg Avocado
Choline 14.2mg 11.4mg Avocado
Vitamin K 21µg 414.8µg Basil
Tryptophan 0.025mg 0.039mg Basil
Threonine 0.073mg 0.104mg Basil
Isoleucine 0.084mg 0.104mg Basil
Leucine 0.143mg 0.191mg Basil
Lysine 0.132mg 0.11mg Avocado
Methionine 0.038mg 0.036mg Avocado
Phenylalanine 0.097mg 0.13mg Basil
Valine 0.107mg 0.127mg Basil
Histidine 0.049mg 0.051mg Basil
Saturated Fat 2.126g 0.041g Basil
Monounsaturated Fat 9.799g 0.088g Avocado
Polyunsaturated fat 1.816g 0.389g 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
Avocado 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
33%
Avocado
121%
Basil
Minerals Daily Need Coverage Score
21%
Avocado
57%
Basil

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. 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.