Flaxseeds vs. Basil
Nutrition comparison of Flaxseeds and Basil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
basil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and basil:
- Both flaxseeds and basil are high in calcium, iron and potassium.
- Basil has signficantly less carbohydrates than flaxseed.
- Basil has signficantly less saturated fat than flaxseed.
- Basil is a great source of Vitamin C.
- Basil is an excellent source of Vitamin A and Vitamin K.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Flaxseed is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Basil (Basil, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and basil has 96% less calories than flaxseed - flaxseed has 534 calories per 100 grams and basil has 23 calories.
| Flaxseeds | Basil | |
|---|---|---|
| Protein | 13% | 43% |
| Carbohydrates | 21% | 32% |
| Fat | 66% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Basil has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 16 times more dietary fiber than basil - flaxseed has 27.3g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Flaxseeds and basil contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 481% more protein than basil - flaxseed has 18.3g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Basil has signficantly less saturated fat than flaxseed - flaxseed has 3.7g 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 29 times more Vitamin C than flaxseed - flaxseed has 0.6mg 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 more Vitamin A than flaxseed - basil has 264ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and basil contain similar amounts of Vitamin E - flaxseed has 0.31mg 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 95 times more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both flaxseeds and basil contain significant amounts of folate.
| Flaxseeds | Basil | |
|---|---|---|
| Thiamin | 1.644 MG | 0.034 MG |
| Riboflavin | 0.161 MG | 0.076 MG |
| Niacin | 3.08 MG | 0.902 MG |
| Pantothenic acid | 0.985 MG | 0.209 MG |
| Vitamin B6 | 0.473 MG | 0.155 MG |
| Folate | 87 UG | 68 UG |
Minerals
calcium
Both flaxseeds and basil are high in calcium. Flaxseed has 44% more calcium than basil - flaxseed has 255mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Both flaxseeds and basil are high in iron. Flaxseed has 81% more iron than basil - flaxseed has 5.7mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both flaxseeds and basil are high in potassium. Flaxseed has 176% more potassium than basil - flaxseed has 813mg 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,
| Flaxseeds | Basil | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 5650 UG |
| beta-carotene | ~ | 3142 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than basil per 100 grams.
| Flaxseeds | Basil | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.316 G |
| Total | 22.813 G | 0.316 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than basil per 100 grams.
| Flaxseeds | Basil | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.073 G |
| Total | 5.91 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.
Flaxseeds 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 flaxseeds or basil contain more calories in 100 grams?Flaxseed is high in calories and basil has 100% less calories than flaxseed - flaxseed has 534 calories in 100g and basil has 23 calories.
Is flaxseeds or basil better for protein?
Flaxseed is a fantastic source of protein and it has 480% more protein than basil - flaxseed has 18.3g of protein per 100 grams and basil has 3.2g of protein.
Does flaxseeds or basil have more carbohydrates?
By weight, basil has signficantly fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.
Does flaxseeds or basil contain more calcium?
Both flaxseeds and basil are high in calcium. Flaxseed has 40% more calcium than basil - flaxseed has 255mg of calcium in 100 grams and basil has 177mg of calcium.
Does flaxseeds or basil contain more iron?
Both flaxseeds and basil are high in iron. Flaxseed has 80% more iron than basil - flaxseed has 5.7mg of iron in 100 grams and basil has 3.2mg of iron.
Does flaxseeds or basil contain more potassium?
Both flaxseeds and basil are high in potassium. Flaxseed has 180% more potassium than basil - flaxseed has 813mg of potassium in 100 grams and basil has 295mg of potassium.