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Basil vs. Almonds — In-Depth Nutrition Comparison

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A recap on the differences between basil and almonds

  • Basil has more vitamin K; however, almonds are higher in vitamin E, vitamin B2, fats, copper, phosphorus, magnesium, manganese, fiber, and protein.
  • Basil covers your daily vitamin K needs 346% more than almonds.
  • The glycemic index of basil is higher.

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

Infographic

Basil vs Almonds infographic
Infographic link

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.
Basil
Basil
0
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%
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +321.9%
Contains more CalciumCalcium +52%
Contains more PotassiumPotassium +148.5%
Contains more IronIron +17%
Contains more CopperCopper +167.8%
Contains more ZincZinc +285.2%
Contains more PhosphorusPhosphorus +758.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +89.8%
Contains more SeleniumSelenium +1266.7%

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.
Basil
Basil
5
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%
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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +13.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +54.5%
Contains more Vitamin EVitamin E +3103.8%
Contains more Vitamin B1Vitamin B1 +502.9%
Contains more Vitamin B2Vitamin B2 +1397.4%
Contains more Vitamin B3Vitamin B3 +301.1%
Contains more Vitamin B5Vitamin B5 +125.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Almonds DV% diff.
Vitamin K 414.8µg 0µg 346%
Vitamin E 0.8mg 25.63mg 166%
Vitamin B2 0.076mg 1.138mg 82%
Polyunsaturated fat 0.389g 12.329g 80%
Monounsaturated fat 0.088g 31.551g 79%
Fats 0.64g 49.93g 76%
Copper 0.385mg 1.031mg 72%
Omega-6 (Linoleic acid) 12.32g 72%
Phosphorus 56mg 481mg 61%
Magnesium 64mg 270mg 49%
Manganese 1.148mg 2.179mg 45%
Fiber 1.6g 12.5g 44%
Protein 3.15g 21.15g 36%
Vitamin A 264µg 0µg 29%
Calories 23kcal 579kcal 28%
Zinc 0.81mg 3.12mg 21%
Vitamin C 18mg 0mg 20%
Vitamin B3 0.902mg 3.618mg 17%
Saturated fat 0.041g 3.802g 17%
Vitamin B1 0.034mg 0.205mg 14%
Potassium 295mg 733mg 13%
Calcium 177mg 269mg 9%
Iron 3.17mg 3.71mg 7%
Selenium 0.3µg 4.1µg 7%
Choline 11.4mg 52.1mg 7%
Carbs 2.65g 21.55g 6%
Folate 68µg 44µg 6%
Vitamin B5 0.209mg 0.471mg 5%
Vitamin B6 0.155mg 0.137mg 1%
Protein per 100 calories 14g 3.7g N/A
Calories per 10 g protein 73kcal 274kcal N/A
Weight per 100 calories 435g 17g N/A
Unsaturated / Saturated Fat ratio 12 12 N/A
Net carbs 1.05g 9.05g N/A
Sugar 0.3g 4.35g N/A
Starch 0.72g 0%
Sodium 4mg 1mg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.039mg 0.211mg 0%
Threonine 0.104mg 0.601mg 0%
Isoleucine 0.104mg 0.751mg 0%
Leucine 0.191mg 1.473mg 0%
Lysine 0.11mg 0.568mg 0%
Methionine 0.036mg 0.157mg 0%
Phenylalanine 0.13mg 1.132mg 0%
Valine 0.127mg 0.855mg 0%
Histidine 0.051mg 0.539mg 0%
Fructose 0.02g 0.11g 0%
Omega-3 (ALA) 0.003g 0%
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
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
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
Contains more WaterWater +1987.5%
Contains more ProteinProtein +571.4%
Contains more FatsFats +7701.6%
Contains more CarbsCarbs +713.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +35753.4%
Contains more Poly. FatPolyunsaturated fat +3069.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more GalactoseGalactose +285.7%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +750%
Contains more FructoseFructose +450%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.