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Walnut vs. Basil — In-Depth Nutrition Comparison

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How are Walnut and Basil different?

  • Walnut is higher in Copper, Manganese, Phosphorus, Vitamin B6, Vitamin B1, Magnesium, and Zinc, however, Basil is richer in Vitamin K, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from Basil is 343% higher.
  • Walnut contains 149 times more Saturated Fat than Basil. While Walnut contains 6.126g of Saturated Fat, Basil contains only 0.041g.

Nuts, walnuts, english and Basil, fresh are the varieties used in this article.

Infographic

Walnut vs Basil 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.
Walnut
8
:
2
Basil
Contains more Magnesium +146.9%
Contains more Phosphorus +517.9%
Contains more Potassium +49.5%
Contains less Sodium -50%
Contains more Zinc +281.5%
Contains more Copper +311.9%
Contains more Manganese +197.4%
Contains more Selenium +1533.3%
Contains more Calcium +80.6%
Equal in Iron - 3.17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Magnesium +146.9%
Contains more Phosphorus +517.9%
Contains more Potassium +49.5%
Contains less Sodium -50%
Contains more Zinc +281.5%
Contains more Copper +311.9%
Contains more Manganese +197.4%
Contains more Selenium +1533.3%
Contains more Calcium +80.6%
Equal in Iron - 3.17

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.
Walnut
6
:
4
Basil
Contains more Vitamin B1 +902.9%
Contains more Vitamin B2 +97.4%
Contains more Vitamin B3 +24.7%
Contains more Vitamin B5 +172.7%
Contains more Vitamin B6 +246.5%
Contains more Folate +44.1%
Contains more Vitamin A +26275%
Contains more Vitamin E +14.3%
Contains more Vitamin C +1284.6%
Contains more Vitamin K +15263%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Contains more Vitamin B1 +902.9%
Contains more Vitamin B2 +97.4%
Contains more Vitamin B3 +24.7%
Contains more Vitamin B5 +172.7%
Contains more Vitamin B6 +246.5%
Contains more Folate +44.1%
Contains more Vitamin A +26275%
Contains more Vitamin E +14.3%
Contains more Vitamin C +1284.6%
Contains more Vitamin K +15263%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
:
1
Basil
Contains more Protein +383.5%
Contains more Fats +10089.1%
Contains more Carbs +417.4%
Contains more Other +18.7%
Contains more Water +2161.9%
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more Protein +383.5%
Contains more Fats +10089.1%
Contains more Carbs +417.4%
Contains more Other +18.7%
Contains more Water +2161.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
:
1
Basil
Contains more Monounsaturated Fat +10051.1%
Contains more Polyunsaturated fat +12027%
Contains less Saturated Fat -99.3%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains more Monounsaturated Fat +10051.1%
Contains more Polyunsaturated fat +12027%
Contains less Saturated Fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
4
:
1
Basil
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +300%
Contains more Fructose +350%
Contains more Galactose +∞%
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +300%
Contains more Fructose +350%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Basil
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Basil Opinion
Net carbs 7.01g 1.05g Walnut
Protein 15.23g 3.15g Walnut
Fats 65.21g 0.64g Walnut
Carbs 13.71g 2.65g Walnut
Calories 654kcal 23kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g 0.02g Walnut
Sugar 2.61g 0.3g Basil
Fiber 6.7g 1.6g Walnut
Calcium 98mg 177mg Basil
Iron 2.91mg 3.17mg Basil
Magnesium 158mg 64mg Walnut
Phosphorus 346mg 56mg Walnut
Potassium 441mg 295mg Walnut
Sodium 2mg 4mg Walnut
Zinc 3.09mg 0.81mg Walnut
Copper 1.586mg 0.385mg Walnut
Manganese 3.414mg 1.148mg Walnut
Selenium 4.9µg 0.3µg Walnut
Vitamin A 20IU 5275IU Basil
Vitamin A RAE 1µg 264µg Basil
Vitamin E 0.7mg 0.8mg Basil
Vitamin C 1.3mg 18mg Basil
Vitamin B1 0.341mg 0.034mg Walnut
Vitamin B2 0.15mg 0.076mg Walnut
Vitamin B3 1.125mg 0.902mg Walnut
Vitamin B5 0.57mg 0.209mg Walnut
Vitamin B6 0.537mg 0.155mg Walnut
Folate 98µg 68µg Walnut
Vitamin K 2.7µg 414.8µg Basil
Tryptophan 0.17mg 0.039mg Walnut
Threonine 0.596mg 0.104mg Walnut
Isoleucine 0.625mg 0.104mg Walnut
Leucine 1.17mg 0.191mg Walnut
Lysine 0.424mg 0.11mg Walnut
Methionine 0.236mg 0.036mg Walnut
Phenylalanine 0.711mg 0.13mg Walnut
Valine 0.753mg 0.127mg Walnut
Histidine 0.391mg 0.051mg Walnut
Saturated Fat 6.126g 0.041g Basil
Monounsaturated Fat 8.933g 0.088g Walnut
Polyunsaturated fat 47.174g 0.389g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Basil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
33%
Walnut
131%
Basil
Minerals Daily Need Coverage Score
152%
Walnut
57%
Basil

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 2.31g)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 6.085g)
Which food is cheaper?
Basil
Basil is cheaper (difference - $2.2)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.