Basil vs. Zucchini
Nutrition comparison of Basil and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and zucchini:
- Both zucchini and basil are high in Vitamin C and potassium.
- Basil has more folate.
- Basil is an excellent source of Vitamin A, Vitamin K, calcium and iron.
USDA sources for nutritional information: Basil (Basil, fresh) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and basil contain similar amounts of calories - zucchini has 17 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 zucchini per calorie. Basil has a macronutrient ratio of 44:37:19 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Zucchini | |
|---|---|---|
| Protein | 44% | 24% |
| Carbohydrates | 37% | 62% |
| Fat | 19% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and basil are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.
dietary fiber
Basil has 60% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Zucchini and basil contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Basil has 160% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both zucchini and basil are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Both zucchini and basil are high in Vitamin C. Zucchini is very similar to zucchini for Vitamin C - zucchini has 17.9mg 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 25 times more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Zucchini and basil contain similar amounts of Vitamin E - zucchini has 0.12mg 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 zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Basil has more folate. Both basil and zucchini contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Basil | Zucchini | |
|---|---|---|
| Thiamin | 0.034 MG | 0.045 MG |
| Riboflavin | 0.076 MG | 0.094 MG |
| Niacin | 0.902 MG | 0.451 MG |
| Pantothenic acid | 0.209 MG | 0.204 MG |
| Vitamin B6 | 0.155 MG | 0.163 MG |
| Folate | 68 UG | 24 UG |
Minerals
calcium
Basil is an excellent source of calcium and it has 10 times more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 757% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both zucchini and basil are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg 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 | Zucchini | |
|---|---|---|
| beta-carotene | 3142 UG | 120 UG |
| lutein + zeaxanthin | 5650 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than zucchini per 100 grams.
| Basil | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.061 G |
| Total | 0.316 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, basil has more linoleic acid than zucchini per 100 grams.
| Basil | Zucchini | |
|---|---|---|
| linoleic acid | 0.073 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.073 G | 0.031 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 Zucchini .
Basil g
()
|
Daily Values (%) |
Zucchini 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 | |||
FAQ
Does zucchini or basil contain more calories in 100 grams?Zucchini and basil contain similar amounts of calories - zucchini has 17 calories in 100g and basil has 23 calories.
Is zucchini or basil better for protein?
Basil has 160% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and basil has 3.2g of protein.
Does zucchini or basil have more carbohydrates?
By weight, both zucchini and basil are low in carbohydrates - zucchini has 3.1g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.
Does zucchini or basil contain more calcium?
Basil is a rich source of calcium and it has 10 times more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and basil has 177mg of calcium.
Does zucchini or basil contain more iron?
Basil is an abundant source of iron and it has 760% more iron than zucchini - zucchini has 0.37mg of iron in 100 grams and basil has 3.2mg of iron.
Does zucchini or basil contain more potassium?
Both zucchini and basil are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg of potassium in 100 grams and basil has 295mg of potassium.