Pumpkin Seeds vs. Basil
Nutrition comparison of Pumpkin Seeds and Basil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
basil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and basil:
- Both pumpkin seeds and basil are high in calcium, iron and potassium.
- Basil has more niacin, pantothenic acid, Vitamin B6 and folate.
- Basil has signficantly less saturated fat than pumpkin seed.
- Basil is a great source of Vitamin C.
- Basil is an excellent source of Vitamin A and Vitamin K.
- Pumpkin seed is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Basil (Basil, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and basil has 95% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, pumpkin seeds is much lighter in protein, heavier in carbs and heavier in fat compared to basil per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for basil, 44:37:19 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Basil | |
|---|---|---|
| Protein | 16% | 44% |
| Carbohydrates | 46% | 37% |
| Fat | 38% | 19% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and basil has 95% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 10 times more dietary fiber than basil - pumpkin seed has 18.4g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Basil and pumpkin seeds contain similar amounts of sugar - basil has 0.3g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 489% more protein than basil - pumpkin seed has 18.6g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Basil has signficantly less saturated fat than pumpkin seed - pumpkin seed 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 59 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg 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 87 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Basil has more Vitamin E than pumpkin seed - basil has 0.8mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Basil is an excellent source of Vitamin K and it has more Vitamin K than pumpkin seed - basil has 414.8ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Basil has more niacin, pantothenic acid, Vitamin B6 and folate. Both pumpkin seeds and basil contain significant amounts of thiamin and riboflavin.
| Pumpkin Seeds | Basil | |
|---|---|---|
| Thiamin | 0.034 MG | 0.034 MG |
| Riboflavin | 0.052 MG | 0.076 MG |
| Niacin | 0.286 MG | 0.902 MG |
| Pantothenic acid | 0.056 MG | 0.209 MG |
| Vitamin B6 | 0.037 MG | 0.155 MG |
| Folate | 9 UG | 68 UG |
Minerals
calcium
Both pumpkin seeds and basil are high in calcium. Basil has 222% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Both pumpkin seeds and basil are high in iron. Pumpkin seed has a little more iron (4%) than basil by weight - pumpkin seed has 3.3mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both pumpkin seeds and basil are high in potassium. Pumpkin seed has 212% more potassium than basil - pumpkin seed has 919mg of potassium per 100 grams and basil has 295mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pumpkin Seeds | Basil | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.316 G |
| Total | 0.077 G | 0.316 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than basil per 100 grams.
| Pumpkin Seeds | Basil | |
|---|---|---|
| linoleic acid | 8.759 G | 0.073 G |
| Total | 8.759 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 Pumpkin Seeds or Basil .
Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Basil (Basil, fresh) .
Pumpkin Seeds 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 % |
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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 pumpkin seeds or basil contain more calories in 100 grams?Pumpkin seed is high in calories and basil has 100% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and basil has 23 calories.
Is pumpkin seeds or basil better for protein?
Pumpkin seed is a fantastic source of protein and it has 490% more protein than basil - pumpkin seed has 18.6g of protein per 100 grams and basil has 3.2g of protein.
Does pumpkin seeds or basil have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and basil has 100% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and basil has 2.7g of carbohydrates.
Does pumpkin seeds or basil contain more calcium?
Both pumpkin seeds and basil are high in calcium. Basil has 220% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and basil has 177mg of calcium.
Does pumpkin seeds or basil contain more iron?
Both pumpkin seeds and basil are high in iron. Pumpkin seed has a little more iron ( 0%) than basil by weight - pumpkin seed has 3.3mg of iron in 100 grams and basil has 3.2mg of iron.
Does pumpkin seeds or basil contain more potassium?
Both pumpkin seeds and basil are high in potassium. Pumpkin seed has 210% more potassium than basil - pumpkin seed has 919mg of potassium in 100 grams and basil has 295mg of potassium.