Avocado vs. Basil
Nutrition comparison of Avocado and Basil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
basil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and basil:
- Both avocado and basil are high in potassium.
- Avocado has more thiamin, niacin and pantothenic acid.
- Avocado is an excellent source of dietary fiber.
- Basil has 50.8 times less saturated fat than avocado.
- Basil has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than basil.
- Basil is a great source of Vitamin C.
- Basil is an excellent source of Vitamin A, Vitamin K, calcium and iron.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Basil (Basil, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and basil has 86% less calories than avocado - avocado has 167 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, avocado is much lighter in protein, lighter in carbs and much heavier in fat compared to basil per calorie. Avocado has a macronutrient ratio of 4:19:77 and for basil, 44:37:19 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Basil | |
|---|---|---|
| Protein | 4% | 44% |
| Carbohydrates | 19% | 37% |
| Fat | 77% | 19% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and basil contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 325% more dietary fiber than basil - avocado has 6.8g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Avocado and basil contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Avocado and basil contain similar amounts of protein - avocado has 2g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Basil has 50.8 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Basil is a great source of Vitamin C and it has 105% more Vitamin C than avocado - avocado has 8.8mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Basil is an excellent source of Vitamin A and it has 36 times more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Avocado and basil contain similar amounts of Vitamin E - avocado has 2mg 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 18 times more Vitamin K than avocado - avocado has 21ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, niacin and pantothenic acid. Both avocado and basil contain significant amounts of riboflavin, Vitamin B6 and folate.
| Avocado | Basil | |
|---|---|---|
| Thiamin | 0.075 MG | 0.034 MG |
| Riboflavin | 0.143 MG | 0.076 MG |
| Niacin | 1.912 MG | 0.902 MG |
| Pantothenic acid | 1.463 MG | 0.209 MG |
| Vitamin B6 | 0.287 MG | 0.155 MG |
| Folate | 89 UG | 68 UG |
Minerals
calcium
Basil is an excellent source of calcium and it has 12 times more calcium than avocado - avocado has 13mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 420% more iron than avocado - avocado has 0.61mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both avocado and basil are high in potassium. Avocado has 72% more potassium than basil - avocado has 507mg of potassium per 100 grams and basil has 295mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, basil has more beta-carotene and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than basil per 100 grams.
| Avocado | Basil | |
|---|---|---|
| beta-carotene | 63 UG | 3142 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 5650 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Avocado | Basil | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.316 G |
| Total | 0.125 G | 0.316 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than basil per 100 grams.
| Avocado | Basil | |
|---|---|---|
| linoleic acid | 1.674 G | 0.073 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.073 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Avocado or Basil .
Avocado 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 avocado or basil contain more calories in 100 grams?Avocado is high in calories and basil has 90% less calories than avocado - avocado has 167 calories in 100g and basil has 23 calories.
Is avocado or basil better for protein?
Avocado and basil contain similar amounts of protein - avocado has 2g of protein per 100 grams and basil has 3.2g of protein.
Does avocado or basil have more carbohydrates?
By weight, avocado and basil contain similar amounts of carbs - avocado has 8.6g of carbs for 100g and basil has 2.7g of carbohydrates.
Does avocado or basil contain more calcium?
Basil is a rich source of calcium and it has 12 times more calcium than avocado - avocado has 13mg of calcium in 100 grams and basil has 177mg of calcium.
Does avocado or basil contain more iron?
Basil is an abundant source of iron and it has 420% more iron than avocado - avocado has 0.61mg of iron in 100 grams and basil has 3.2mg of iron.
Does avocado or basil contain more potassium?
Both avocado and basil are high in potassium. Avocado has 70% more potassium than basil - avocado has 507mg of potassium in 100 grams and basil has 295mg of potassium.