Basil vs. Broccoli
Nutrition comparison of Basil and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and broccoli:
- Both broccoli and basil are high in Vitamin C, Vitamin K, calcium and potassium.
- Basil has more beta-carotene and lutein + zeaxanthin than broccoli, however, broccoli contains more alpha-carotene than basil.
- Basil is an excellent source of Vitamin A and iron.
- Broccoli has more pantothenic acid.
- Broccoli is a great source of dietary fiber.
USDA sources for nutritional information: Basil (Basil, fresh) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and basil contain similar amounts of calories - broccoli has 34 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, basil is heavier in protein, much lighter in carbs and heavier in fat compared to broccoli per calorie. Basil has a macronutrient ratio of 44:37:19 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Broccoli | |
|---|---|---|
| Protein | 44% | 27% |
| Carbohydrates | 37% | 64% |
| Fat | 19% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and basil contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 63% more dietary fiber than basil - broccoli has 2.6g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Broccoli and basil contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Broccoli and basil contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both broccoli and basil are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Both broccoli and basil are high in Vitamin C. Broccoli has 396% more Vitamin C than basil - broccoli has 89.2mg 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 752% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Broccoli and basil contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Both broccoli and basil are high in Vitamin K. Basil has 308% more Vitamin K than broccoli - broccoli has 101.6ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Broccoli has more pantothenic acid. Both basil and broccoli contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Basil | Broccoli | |
|---|---|---|
| Thiamin | 0.034 MG | 0.071 MG |
| Riboflavin | 0.076 MG | 0.117 MG |
| Niacin | 0.902 MG | 0.639 MG |
| Pantothenic acid | 0.209 MG | 0.573 MG |
| Vitamin B6 | 0.155 MG | 0.175 MG |
| Folate | 68 UG | 63 UG |
Minerals
calcium
Both broccoli and basil are high in calcium. Basil has 277% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 334% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both broccoli and basil are high in potassium. Broccoli has a little more potassium (7%) than basil by weight - broccoli has 316mg 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 broccoli per 100 grams, however, broccoli contains more alpha-carotene than basil per 100 grams.
| Basil | Broccoli | |
|---|---|---|
| beta-carotene | 3142 UG | 361 UG |
| lutein + zeaxanthin | 5650 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Basil | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.0215 G |
| Total | 0.316 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both basil and broccoli contain significant amounts of linoleic acid.
| Basil | Broccoli | |
|---|---|---|
| linoleic acid | 0.073 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.073 G | 0.055 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 Basil or Broccoli .
Basil g
()
|
Daily Values (%) |
Broccoli 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 % |
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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 broccoli or basil contain more calories in 100 grams?Broccoli and basil contain similar amounts of calories - broccoli has 34 calories in 100g and basil has 23 calories.
Is broccoli or basil better for protein?
Broccoli and basil contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and basil has 3.2g of protein.
Does broccoli or basil have more carbohydrates?
By weight, broccoli and basil contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and basil has 2.7g of carbohydrates.
Does broccoli or basil contain more calcium?
Both broccoli and basil are high in calcium. Basil has 280% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and basil has 177mg of calcium.
Does broccoli or basil contain more iron?
Basil is an abundant source of iron and it has 330% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and basil has 3.2mg of iron.
Does broccoli or basil contain more potassium?
Both broccoli and basil are high in potassium. Broccoli has a little more potassium ( 10%) than basil by weight - broccoli has 316mg of potassium in 100 grams and basil has 295mg of potassium.