Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and mint:
Basil has 67% less calories than mint - basil has 23 calories per 100 grams and mint has 70 calories.
Basil | Mint | |
---|---|---|
Protein | ~ | ~ |
Carbohydrates | ~ | ~ |
Fat | ~ | ~ |
Alcohol | ~ | ~ |
Basil has 4.6 times less carbohydrates than mint - basil has 2.7g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
Mint is an excellent source of dietary fiber and it has 400% more dietary fiber than basil - basil has 1.6g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
Basil and mint contain similar amounts of sugar - basil has 0.3g of sugar per 100 grams and mint does not contain significant amounts.
Basil and mint contain similar amounts of protein - basil has 3.2g of protein per 100 grams and mint has 3.8g of protein.
Both basil and mint are low in saturated fat - basil has 0.04g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Both basil and mint are high in Vitamin C. Mint has 77% more Vitamin C than basil - basil has 18mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Both basil and mint are high in Vitamin A. Basil has 25% more Vitamin A than mint - basil has 264ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Basil has more Vitamin E than mint - basil has 0.8mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Basil is an excellent source of Vitamin K and it has more Vitamin K than mint - basil has 414.8ug of Vitamin K per 100 grams and mint does not contain significant amounts.
Mint has more thiamin and riboflavin. Both basil and mint contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
Basil | Mint | |
---|---|---|
Thiamin | 0.034 MG | 0.082 MG |
Riboflavin | 0.076 MG | 0.266 MG |
Niacin | 0.902 MG | 1.706 MG |
Pantothenic acid | 0.209 MG | 0.338 MG |
Vitamin B6 | 0.155 MG | 0.129 MG |
Folate | 68 UG | 114 UG |
Both basil and mint are high in calcium. Mint has 37% more calcium than basil - basil has 177mg of calcium per 100 grams and mint has 243mg of calcium.
Both basil and mint are high in iron. Mint has 60% more iron than basil - basil has 3.2mg of iron per 100 grams and mint has 5.1mg of iron.
Both basil and mint are high in potassium. Mint has 93% more potassium than basil - basil has 295mg of potassium per 100 grams and mint has 569mg of potassium.
For omega-3 fatty acids, both basil and mint contain significant amounts of alpha linoleic acid (ALA).
Basil | Mint | |
---|---|---|
alpha linoleic acid | 0.316 G | 0.435 G |
Total | 0.316 G | 0.435 G |
Comparing omega-6 fatty acids, both basil and mint contain significant amounts of linoleic acid.
Basil | Mint | |
---|---|---|
linoleic acid | 0.073 G | 0.069 G |
Total | 0.073 G | 0.069 G |
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.
Basil g
()
|
Daily Values (%) |
Mint 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 | |||