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Basil vs. Avocado — In-Depth Nutrition Comparison

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Differences between Basil and Avocado

  • Basil has more Vitamin K, Manganese, Iron, Vitamin A, Copper, Calcium, and Vitamin C, while Avocado has more Vitamin B5, and Fiber.
  • Basil's daily need coverage for Vitamin K is 328% higher.
  • Avocado contains 38 times less Vitamin A than Basil. Basil contains 264µg of Vitamin A, while Avocado contains 7µg.
  • The amount of Saturated Fat in Basil is lower.

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

Infographic

Basil vs Avocado 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.
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

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
3
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% 317% 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 33% 8.8% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin AVitamin A +3513%
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%
Contains more CholineCholine +24.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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%
~equal in Other ~1.58g

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
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
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Avocado
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 Basil Avocado Opinion
Calories 23kcal 160kcal Avocado
Protein 3.15g 2g Basil
Fats 0.64g 14.66g Avocado
Vitamin C 18mg 10mg Basil
Net carbs 1.05g 1.83g Avocado
Carbs 2.65g 8.53g Avocado
Magnesium 64mg 29mg Basil
Calcium 177mg 12mg Basil
Potassium 295mg 485mg Avocado
Iron 3.17mg 0.55mg Basil
Sugar 0.3g 0.66g Basil
Fiber 1.6g 6.7g Avocado
Copper 0.385mg 0.19mg Basil
Zinc 0.81mg 0.64mg Basil
Starch 0.11g Avocado
Phosphorus 56mg 52mg Basil
Sodium 4mg 7mg Basil
Vitamin A 5275IU 146IU Basil
Vitamin A 264µg 7µg Basil
Vitamin E 0.8mg 2.07mg Avocado
Manganese 1.148mg 0.142mg Basil
Selenium 0.3µg 0.4µg Avocado
Vitamin B1 0.034mg 0.067mg Avocado
Vitamin B2 0.076mg 0.13mg Avocado
Vitamin B3 0.902mg 1.738mg Avocado
Vitamin B5 0.209mg 1.389mg Avocado
Vitamin B6 0.155mg 0.257mg Avocado
Vitamin K 414.8µg 21µg Basil
Folate 68µg 81µg Avocado
Choline 11.4mg 14.2mg Avocado
Saturated Fat 0.041g 2.126g Basil
Monounsaturated Fat 0.088g 9.799g Avocado
Polyunsaturated fat 0.389g 1.816g Avocado
Tryptophan 0.039mg 0.025mg Basil
Threonine 0.104mg 0.073mg Basil
Isoleucine 0.104mg 0.084mg Basil
Leucine 0.191mg 0.143mg Basil
Lysine 0.11mg 0.132mg Avocado
Methionine 0.036mg 0.038mg Avocado
Phenylalanine 0.13mg 0.097mg Basil
Valine 0.127mg 0.107mg Basil
Histidine 0.051mg 0.049mg Basil
Fructose 0.02g 0.12g Avocado
Omega-3 - ALA 0.111g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Avocado
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
121%
Basil
33%
Avocado
Minerals Daily Need Coverage Score
57%
Basil
21%
Avocado

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. 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.