Almonds vs. Basil
Nutrition comparison of Almonds and Basil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
basil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and basil:
- Both almonds and basil are high in calcium, iron and potassium.
- Almond has more thiamin, riboflavin, niacin and pantothenic acid.
- Almond is an excellent source of Vitamin E, dietary fiber and protein.
- Basil has 13.5 times less sugar than almond.
- Basil has 7.1 times less carbohydrates than almond.
- Basil has signficantly less saturated fat than almond.
- Basil is a great source of Vitamin C.
- Basil is an excellent source of Vitamin A and Vitamin K.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Basil (Basil, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and basil has 96% less calories than almond - almond has 579 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, almonds is much lighter in protein, lighter in carbs and much heavier in fat compared to basil per calorie. Almonds has a macronutrient ratio of 14:14:73 and for basil, 43:32:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Basil | |
|---|---|---|
| Protein | 14% | 43% |
| Carbohydrates | 14% | 32% |
| Fat | 73% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Basil has 7.1 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 681% more dietary fiber than basil - almond has 12.5g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Basil has 13.5 times less sugar than almond - almond has 4.4g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 571% more protein than basil - almond has 21.2g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Basil has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
trans fat
Both almonds and basil are low in trans fat - almond has 0.02g of trans fat per 100 grams and basil does not contain significant amounts.
Vitamins
Vitamin C
Basil is a great source of Vitamin C and it has more Vitamin C than almond - basil has 18mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Basil is an excellent source of Vitamin A and it has more Vitamin A than almond - basil has 264ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 31 times more Vitamin E than basil - almond has 25.6mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Basil is an excellent source of Vitamin K and it has more Vitamin K than almond - basil has 414.8ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and pantothenic acid. Both almonds and basil contain significant amounts of Vitamin B6 and folate.
| Almonds | Basil | |
|---|---|---|
| Thiamin | 0.205 MG | 0.034 MG |
| Riboflavin | 1.138 MG | 0.076 MG |
| Niacin | 3.618 MG | 0.902 MG |
| Pantothenic acid | 0.471 MG | 0.209 MG |
| Vitamin B6 | 0.137 MG | 0.155 MG |
| Folate | 44 UG | 68 UG |
Minerals
calcium
Both almonds and basil are high in calcium. Almond has 52% more calcium than basil - almond has 269mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Both almonds and basil are high in iron. Almond has 17% more iron than basil - almond has 3.7mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both almonds and basil are high in potassium. Almond has 148% more potassium than basil - almond has 733mg of potassium per 100 grams and basil has 295mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Basil | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.316 G |
| Total | 0.003 G | 0.316 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than basil per 100 grams.
| Almonds | Basil | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.073 G |
| Total | 12.326 G | 0.073 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Almonds g
()
|
Daily Values (%) |
Basil g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or basil contain more calories in 100 grams?Almond is high in calories and basil has 100% less calories than almond - almond has 579 calories in 100g and basil has 23 calories.
Is almonds or basil better for protein?
Almond is a fantastic source of protein and it has 570% more protein than basil - almond has 21.2g of protein per 100 grams and basil has 3.2g of protein.
Does almonds or basil have more carbohydrates?
By weight, basil has 7.1 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and basil has 2.7g of carbohydrates.
Does almonds or basil contain more calcium?
Both almonds and basil are high in calcium. Almond has 50% more calcium than basil - almond has 269mg of calcium in 100 grams and basil has 177mg of calcium.
Does almonds or basil contain more iron?
Both almonds and basil are high in iron. Almond has 20% more iron than basil - almond has 3.7mg of iron in 100 grams and basil has 3.2mg of iron.
Does almonds or basil contain more potassium?
Both almonds and basil are high in potassium. Almond has 150% more potassium than basil - almond has 733mg of potassium in 100 grams and basil has 295mg of potassium.