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  6. Basil vs. Pumpkin seeds

Basil vs. Pumpkin seeds — In-Depth Nutrition Comparison

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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

Basil vs Pumpkin seeds 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
Basil
4
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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%
~equal in Iron ~3.31mg

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
Basil
10
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Pumpkin seeds 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%

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
19% 19% 54% 5% 4%
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
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
20% 33% 48%
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%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.