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Basil vs. Almond butter — In-Depth Nutrition Comparison

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How are basil and almond butter different?

  • Basil is higher in vitamin K and vitamin A; however, almond butter is richer in vitamin E, vitamin B2, phosphorus, copper, magnesium, manganese, fiber, and zinc.
  • Daily need coverage for vitamin K for basil is 346% higher.
  • Basil contains 5275 times more vitamin A than almond butter. While basil contains 5275IU of vitamin A, almond butter contains only 1IU.

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

Infographic

Basil vs Almond butter 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.
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%
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%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +335.9%
Contains more CalciumCalcium +96%
Contains more PotassiumPotassium +153.6%
Contains more IronIron +10.1%
Contains more CopperCopper +142.6%
Contains more ZincZinc +306.2%
Contains more PhosphorusPhosphorus +807.1%
Contains more ManganeseManganese +85.6%
Contains more SeleniumSelenium +700%

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

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

Which food is preferable for your diet?

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

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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.