Basil vs. Pumpkin seeds — In-Depth Nutrition Comparison
Compare
What are the differences between basil and pumpkin seeds?
- Basil is higher in vitamin A, manganese, vitamin C, and folate, yet pumpkin seeds are higher in zinc, fiber, magnesium, copper, and potassium.
- Basil's daily need coverage for vitamin A is 104% more.
- Basil has 60 times more vitamin C than pumpkin seeds. While basil has 18mg of vitamin C, pumpkin seeds have only 0.3mg.
- The amount of saturated fat in basil is lower.
We used Basil, fresh and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.
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.
| Contains more CalciumCalcium | +221.8% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +131.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +309.4% |
| Contains more PotassiumPotassium | +211.5% |
| Contains more CopperCopper | +79.2% |
| Contains more ZincZinc | +1171.6% |
| Contains more PhosphorusPhosphorus | +64.3% |
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.
| Contains more Vitamin CVitamin C | +5900% |
| Contains more Vitamin AVitamin A | +8700% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +46.2% |
| Contains more Vitamin B3Vitamin B3 | +215.4% |
| Contains more Vitamin B5Vitamin B5 | +273.2% |
| Contains more Vitamin B6Vitamin B6 | +318.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +655.6% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.15 g
Fats:
0.64 g
Carbs:
2.65 g
Water:
92.06 g
Other:
1.5 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1945.8% |
| Contains more ProteinProtein | +488.9% |
| Contains more FatsFats | +2931.3% |
| Contains more CarbsCarbs | +1928.3% |
| Contains more OtherOther | +153.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.389 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +6754.5% |
| Contains more Poly. FatPolyunsaturated fat | +2173.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 414.8µg | 346% | |
| Zinc | 0.81mg | 10.3mg | 86% |
| Fiber | 1.6g | 18.4g | 67% |
| Polyunsaturated fat | 0.389g | 8.844g | 56% |
| Magnesium | 64mg | 262mg | 47% |
| Copper | 0.385mg | 0.69mg | 34% |
| Protein | 3.15g | 18.55g | 31% |
| Vitamin A | 264µg | 3µg | 29% |
| Fats | 0.64g | 19.4g | 29% |
| Manganese | 1.148mg | 0.496mg | 28% |
| Calories | 23kcal | 446kcal | 21% |
| Vitamin C | 18mg | 0.3mg | 20% |
| Potassium | 295mg | 919mg | 18% |
| Carbs | 2.65g | 53.75g | 17% |
| Saturated fat | 0.041g | 3.67g | 16% |
| Folate | 68µg | 9µg | 15% |
| Monounsaturated fat | 0.088g | 6.032g | 15% |
| Calcium | 177mg | 55mg | 12% |
| Vitamin B6 | 0.155mg | 0.037mg | 9% |
| Vitamin E | 0.8mg | 5% | |
| Phosphorus | 56mg | 92mg | 5% |
| Vitamin B3 | 0.902mg | 0.286mg | 4% |
| Vitamin B5 | 0.209mg | 0.056mg | 3% |
| Vitamin B2 | 0.076mg | 0.052mg | 2% |
| Iron | 3.17mg | 3.31mg | 2% |
| Choline | 11.4mg | 2% | |
| Selenium | 0.3µg | 1% | |
| Sodium | 4mg | 18mg | 1% |
| Net carbs | 1.05g | 35.35g | N/A |
| Sugar | 0.3g | N/A | |
| Vitamin B1 | 0.034mg | 0.034mg | 0% |
| Tryptophan | 0.039mg | 0.326mg | 0% |
| Threonine | 0.104mg | 0.683mg | 0% |
| Isoleucine | 0.104mg | 0.956mg | 0% |
| Leucine | 0.191mg | 1.572mg | 0% |
| Lysine | 0.11mg | 1.386mg | 0% |
| Methionine | 0.036mg | 0.417mg | 0% |
| Phenylalanine | 0.13mg | 0.924mg | 0% |
| Valine | 0.127mg | 1.491mg | 0% |
| Histidine | 0.051mg | 0.515mg | 0% |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
4%
Minerals Daily Need Coverage Score
57%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.3g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.6)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Basil contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Basil is lower in Saturated fat (difference - 3.629g)
Which food is lower in glycemic index?
Basil is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)