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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.
  • 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Basil
1
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%
Contains more MagnesiumMagnesium +146.9%
Contains more PotassiumPotassium +49.5%
Contains more CopperCopper +311.9%
Contains more ZincZinc +281.5%
Contains more PhosphorusPhosphorus +517.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +197.4%
Contains more SeleniumSelenium +1533.3%
Contains more CalciumCalcium +80.6%
~equal in Iron ~3.17mg

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
7
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Basil
4
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%
Contains more Vitamin B1Vitamin B1 +902.9%
Contains more Vitamin B2Vitamin B2 +97.4%
Contains more Vitamin B3Vitamin B3 +24.7%
Contains more Vitamin B5Vitamin B5 +172.7%
Contains more Vitamin B6Vitamin B6 +246.5%
Contains more FolateFolate +44.1%
Contains more CholineCholine +243.9%
Contains more Vitamin CVitamin C +1284.6%
Contains more Vitamin AVitamin A +26275%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin KVitamin K +15263%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
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
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
Contains more ProteinProtein +383.5%
Contains more FatsFats +10089.1%
Contains more CarbsCarbs +417.4%
Contains more OtherOther +18.7%
Contains more WaterWater +2161.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
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
Contains more Mono. FatMonounsaturated Fat +10051.1%
Contains more Poly. FatPolyunsaturated fat +12027%
Contains less Sat. FatSaturated Fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
4
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +300%
Contains more FructoseFructose +350%
Contains more GalactoseGalactose +∞%
~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.
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
Calories 654kcal 23kcal Walnut
Protein 15.23g 3.15g Walnut
Fats 65.21g 0.64g Walnut
Vitamin C 1.3mg 18mg Basil
Net carbs 7.01g 1.05g Walnut
Carbs 13.71g 2.65g Walnut
Magnesium 158mg 64mg Walnut
Calcium 98mg 177mg Basil
Potassium 441mg 295mg Walnut
Iron 2.91mg 3.17mg Basil
Sugar 2.61g 0.3g Basil
Fiber 6.7g 1.6g Walnut
Copper 1.586mg 0.385mg Walnut
Zinc 3.09mg 0.81mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 56mg Walnut
Sodium 2mg 4mg Walnut
Vitamin A 20IU 5275IU Basil
Vitamin A 1µg 264µg Basil
Vitamin E 0.7mg 0.8mg Basil
Manganese 3.414mg 1.148mg Walnut
Selenium 4.9µg 0.3µg Walnut
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
Vitamin K 2.7µg 414.8µg Basil
Folate 98µg 68µg Walnut
Choline 39.2mg 11.4mg Walnut
Saturated Fat 6.126g 0.041g Basil
Monounsaturated Fat 8.933g 0.088g Walnut
Polyunsaturated fat 47.174g 0.389g Walnut
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
Fructose 0.09g 0.02g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Basil
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
32%
Walnut
121%
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.