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Almonds vs. Basil — In-Depth Nutrition Comparison

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A recap on the differences between almonds and basil

  • Almonds have more vitamin E, vitamin B2, copper, phosphorus, magnesium, manganese, fiber, and zinc; however, basil is higher in vitamin K and vitamin A.
  • Basil covers your daily vitamin K needs 346% more than almonds.
  • Basil contains 32 times less vitamin E than almonds. Almonds contain 25.63mg of vitamin E, while basil contains 0.8mg.
  • The glycemic index of basil is higher.

Food varieties used in this article are Nuts, almonds and Basil, fresh.

Infographic

Almonds vs Basil 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.
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Basil
Basil
0
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 +321.9%
Contains more CalciumCalcium +52%
Contains more PotassiumPotassium +148.5%
Contains more IronIron +17%
Contains more CopperCopper +167.8%
Contains more ZincZinc +285.2%
Contains more PhosphorusPhosphorus +758.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +89.8%
Contains more SeleniumSelenium +1266.7%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Basil
Basil
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 88% 16% 8.5% 18% 17% 13% 36% 0% 1037% 51%
Contains more Vitamin EVitamin E +3103.8%
Contains more Vitamin B1Vitamin B1 +502.9%
Contains more Vitamin B2Vitamin B2 +1397.4%
Contains more Vitamin B3Vitamin B3 +301.1%
Contains more Vitamin B5Vitamin B5 +125.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +13.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +54.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Basil DV% diff.
Vitamin K 0µg 414.8µg 346%
Vitamin E 25.63mg 0.8mg 166%
Vitamin B2 1.138mg 0.076mg 82%
Polyunsaturated fat 12.329g 0.389g 80%
Monounsaturated fat 31.551g 0.088g 79%
Fats 49.93g 0.64g 76%
Copper 1.031mg 0.385mg 72%
Phosphorus 481mg 56mg 61%
Magnesium 270mg 64mg 49%
Manganese 2.179mg 1.148mg 45%
Fiber 12.5g 1.6g 44%
Protein 21.15g 3.15g 36%
Vitamin A 0µg 264µg 29%
Calories 579kcal 23kcal 28%
Zinc 3.12mg 0.81mg 21%
Vitamin C 0mg 18mg 20%
Vitamin B3 3.618mg 0.902mg 17%
Saturated fat 3.802g 0.041g 17%
Vitamin B1 0.205mg 0.034mg 14%
Potassium 733mg 295mg 13%
Calcium 269mg 177mg 9%
Iron 3.71mg 3.17mg 7%
Selenium 4.1µg 0.3µg 7%
Choline 52.1mg 11.4mg 7%
Carbs 21.55g 2.65g 6%
Folate 44µg 68µg 6%
Vitamin B5 0.471mg 0.209mg 5%
Vitamin B6 0.137mg 0.155mg 1%
Protein per 100 calories 3.7g 14g N/A
Calories per 10 g protein 274kcal 73kcal N/A
Weight per 100 calories 17g 435g N/A
Unsaturated / Saturated Fat ratio 12 12 N/A
Net carbs 9.05g 1.05g N/A
Sugar 4.35g 0.3g N/A
Starch 0.72g 0%
Sodium 1mg 4mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.039mg 0%
Threonine 0.601mg 0.104mg 0%
Isoleucine 0.751mg 0.104mg 0%
Leucine 1.473mg 0.191mg 0%
Lysine 0.568mg 0.11mg 0%
Methionine 0.157mg 0.036mg 0%
Phenylalanine 1.132mg 0.13mg 0%
Valine 0.855mg 0.127mg 0%
Histidine 0.539mg 0.051mg 0%
Fructose 0.11g 0.02g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
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
Contains more ProteinProtein +571.4%
Contains more FatsFats +7701.6%
Contains more CarbsCarbs +713.2%
Contains more OtherOther +97.3%
Contains more WaterWater +1987.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
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
Contains more Mono. FatMonounsaturated fat +35753.4%
Contains more Poly. FatPolyunsaturated fat +3069.4%
Contains less Sat. FatSaturated fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Basil
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 +750%
Contains more FructoseFructose +450%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +285.7%
~equal in Lactose ~0g

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.