Basil vs. Nori
Nutrition comparison of Basil and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and nori:
- Both nori and basil are high in Vitamin A, Vitamin C, calcium and potassium.
- Basil is an excellent source of Vitamin K and iron.
- Nori has more thiamin, riboflavin, pantothenic acid and folate.
USDA sources for nutritional information: Basil (Basil, fresh) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori and basil contain similar amounts of calories - nori has 35 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, basil is lighter in protein, lighter in carbs and heavier in fat compared to nori per calorie. Basil has a macronutrient ratio of 44:37:19 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Nori | |
|---|---|---|
| Protein | 44% | 50% |
| Carbohydrates | 37% | 44% |
| Fat | 19% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and basil contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
dietary fiber
Basil has 433% more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Nori and basil contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Nori has 84% more protein than basil - nori has 5.8g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both nori and basil are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Both nori and basil are high in Vitamin C. Nori has 117% more Vitamin C than basil - nori has 39mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Both nori and basil are high in Vitamin A. Nori is very similar to nori for Vitamin A - nori has 260ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Nori and basil contain similar amounts of Vitamin E - nori has 1mg 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 102 times more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, pantothenic acid and folate. Both basil and nori contain significant amounts of niacin and Vitamin B6.
| Basil | Nori | |
|---|---|---|
| Thiamin | 0.034 MG | 0.098 MG |
| Riboflavin | 0.076 MG | 0.446 MG |
| Niacin | 0.902 MG | 1.47 MG |
| Pantothenic acid | 0.209 MG | 0.521 MG |
| Vitamin B6 | 0.155 MG | 0.159 MG |
| Folate | 68 UG | 146 UG |
Minerals
calcium
Both nori and basil are high in calcium. Basil has 153% more calcium than nori - nori has 70mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 76% more iron than nori - nori has 1.8mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both nori and basil are high in potassium. Nori has 21% more potassium than basil - nori has 356mg 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, both basil and nori contain significant amounts of beta-carotene.
| Basil | Nori | |
|---|---|---|
| beta-carotene | 3142 UG | 3121 UG |
| lutein + zeaxanthin | 5650 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than basil per 100 grams.
| Basil | Nori | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.316 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, basil has more linoleic acid than nori per 100 grams.
| Basil | Nori | |
|---|---|---|
| linoleic acid | 0.073 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.073 G | 0.013 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 Nori .
Basil g
()
|
Daily Values (%) |
Nori g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 nori or basil contain more calories in 100 grams?Nori and basil contain similar amounts of calories - nori has 35 calories in 100g and basil has 23 calories.
Is nori or basil better for protein?
Nori has 80% more protein than basil - nori has 5.8g of protein per 100 grams and basil has 3.2g of protein.
Does nori or basil have more carbohydrates?
By weight, nori and basil contain similar amounts of carbs - nori has 5.1g of carbs for 100g and basil has 2.7g of carbohydrates.
Does nori or basil contain more calcium?
Both nori and basil are high in calcium. Basil has 150% more calcium than nori - nori has 70mg of calcium in 100 grams and basil has 177mg of calcium.
Does nori or basil contain more iron?
Basil is an abundant source of iron and it has 80% more iron than nori - nori has 1.8mg of iron in 100 grams and basil has 3.2mg of iron.
Does nori or basil contain more potassium?
Both nori and basil are high in potassium. Nori has 20% more potassium than basil - nori has 356mg of potassium in 100 grams and basil has 295mg of potassium.