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  6. Basil vs. Walnut

Basil vs. Walnut — In-Depth Nutrition Comparison

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How are basil and walnut different?

  • Basil is higher in vitamin K and vitamin A; however, walnut is richer in copper, manganese, phosphorus, vitamin B6, vitamin B1, magnesium, and zinc.
  • Daily need coverage for vitamin K for basil is 343% higher.
  • Basil contains 264 times more vitamin A than walnut. While basil contains 5275 IU of vitamin A, walnut contains only 20 IU.
  • Basil has less saturated fat.
  • Walnut has a lower glycemic index (0) than basil (70).

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

Infographic

Basil vs Walnut 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.
Basil
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%
Walnut
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%
Contains more CalciumCalcium +80.6%
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%
~equal in Iron ~2.91mg

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
4
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%
Walnut
Walnut
6
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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin CVitamin C +1284.6%
Contains more Vitamin AVitamin A +26300%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin KVitamin K +15263%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Walnut DV% diff.
Vitamin K 414.8µg 2.7µg 343%
Polyunsaturated fat 0.389g 47.174g 312%
Copper 0.385mg 1.586mg 133%
Fats 0.64g 65.21g 99%
Manganese 1.148mg 3.414mg 99%
Phosphorus 56mg 346mg 41%
Calories 23kcal 654kcal 32%
Vitamin A 264µg 1µg 29%
Vitamin B6 0.155mg 0.537mg 29%
Saturated fat 0.041g 6.126g 28%
Vitamin B1 0.034mg 0.341mg 26%
Protein 3.15g 15.23g 24%
Magnesium 64mg 158mg 22%
Monounsaturated fat 0.088g 8.933g 22%
Zinc 0.81mg 3.09mg 21%
Fiber 1.6g 6.7g 20%
Vitamin C 18mg 1.3mg 19%
Calcium 177mg 98mg 8%
Selenium 0.3µg 4.9µg 8%
Folate 68µg 98µg 8%
Vitamin B5 0.209mg 0.57mg 7%
Vitamin B2 0.076mg 0.15mg 6%
Choline 11.4mg 39.2mg 5%
Carbs 2.65g 13.71g 4%
Potassium 295mg 441mg 4%
Iron 3.17mg 2.91mg 3%
Vitamin E 0.8mg 0.7mg 1%
Vitamin B3 0.902mg 1.125mg 1%
Protein per 100 calories 14g 2.3g N/A
Calories per 10 g protein 73kcal 429kcal N/A
Weight per 100 calories 435g 15g N/A
Unsaturated / Saturated Fat ratio 12 9.2 N/A
Net carbs 1.05g 7.01g N/A
Sugar 0.3g 2.61g N/A
Starch 0.06g 0%
Sodium 4mg 2mg 0%
Tryptophan 0.039mg 0.17mg 0%
Threonine 0.104mg 0.596mg 0%
Isoleucine 0.104mg 0.625mg 0%
Leucine 0.191mg 1.17mg 0%
Lysine 0.11mg 0.424mg 0%
Methionine 0.036mg 0.236mg 0%
Phenylalanine 0.13mg 0.711mg 0%
Valine 0.127mg 0.753mg 0%
Histidine 0.051mg 0.391mg 0%
Fructose 0.02g 0.09g 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
Walnut
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
Contains more WaterWater +2161.9%
Contains more ProteinProtein +383.5%
Contains more FatsFats +10089.1%
Contains more CarbsCarbs +417.4%
Contains more OtherOther +18.7%

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
Walnut
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
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +10051.1%
Contains more Poly. FatPolyunsaturated fat +12027%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Walnut
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
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +300%
Contains more FructoseFructose +350%
~equal in Lactose ~0g
~equal in Maltose ~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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.