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Basil vs. Avocado — In-Depth Nutrition Comparison

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Differences between basil and avocados

  • Basil has more vitamin K, manganese, iron, vitamin A, copper, and calcium, while avocados have more vitamin B5, fats, and fiber.
  • Basil's daily need coverage for vitamin K is 328% higher.
  • Avocados contain 38 times less vitamin A than basil. Basil contains 264µg of vitamin A, while avocados contain 7µg.
  • The amount of saturated fat in basil is lower.
  • 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 Basil, fresh and Avocados, raw, all commercial varieties.

Infographic

Basil vs Avocado 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
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%
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%
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%
Contains more PotassiumPotassium +64.4%
Contains more SeleniumSelenium +33.3%
~equal in Phosphorus ~52mg

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
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%
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%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin AVitamin A +3671.4%
Contains more Vitamin KVitamin K +1875.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

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

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% 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
Contains more GalactoseGalactose +170%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1750%
Contains more FructoseFructose +500%
~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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.