Basil vs. Beets
Nutrition comparison of Basil and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and beets:
- Both beets and basil are high in potassium.
- Basil has 21.5 times less sugar than beet.
- Basil has 72% less carbohydrates than beet.
- Basil has more niacin and Vitamin B6.
- Basil is a great source of Vitamin C.
- Basil is an excellent source of Vitamin A, Vitamin K, calcium and iron.
- Beet is a great source of dietary fiber.
USDA sources for nutritional information: Basil (Basil, fresh) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and basil contain similar amounts of calories - beet has 43 calories per 100 grams and basil has 23 calories.
| Basil | Beets | |
|---|---|---|
| Protein | 43% | 14% |
| Carbohydrates | 32% | 83% |
| Fat | 24% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Basil has 72% less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.
dietary fiber
Beet is a great source of dietary fiber and it has 75% more dietary fiber than basil - beet has 2.8g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Basil has 21.5 times less sugar than beet - beet has 6.8g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Beets and basil contain similar amounts of protein - beet has 1.6g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both beets and basil are low in saturated fat - beet has 0.03g 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 267% more Vitamin C than beet - beet has 4.9mg 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 131 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Beets and basil contain similar amounts of Vitamin E - beet has 0.04mg 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 2073 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Basil has more niacin and Vitamin B6. Both basil and beets contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Basil | Beets | |
|---|---|---|
| Thiamin | 0.034 MG | 0.031 MG |
| Riboflavin | 0.076 MG | 0.04 MG |
| Niacin | 0.902 MG | 0.334 MG |
| Pantothenic acid | 0.209 MG | 0.155 MG |
| Vitamin B6 | 0.155 MG | 0.067 MG |
| Folate | 68 UG | 109 UG |
Minerals
calcium
Basil is an excellent source of calcium and it has 10 times more calcium than beet - beet has 16mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 296% more iron than beet - beet has 0.8mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both beets and basil are high in potassium. Beet has a little more potassium (10%) than basil by weight - beet has 325mg of potassium per 100 grams and basil has 295mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than beet per 100 grams.
| Basil | Beets | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.005 G |
| Total | 0.316 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both basil and beets contain significant amounts of linoleic acid.
| Basil | Beets | |
|---|---|---|
| linoleic acid | 0.073 G | 0.055 G |
| Total | 0.073 G | 0.055 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.
Basil g
()
|
Daily Values (%) |
Beets 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 % |
|
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 beets or basil contain more calories in 100 grams?Beets and basil contain similar amounts of calories - beet has 43 calories in 100g and basil has 23 calories.
Is beets or basil better for protein?
Beets and basil contain similar amounts of protein - beet has 1.6g of protein per 100 grams and basil has 3.2g of protein.
Does beets or basil have more carbohydrates?
By weight, basil has 70% fewer carbohydrates than beet - beet has 9.6g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.
Does beets or basil contain more calcium?
Basil is a rich source of calcium and it has 10 times more calcium than beet - beet has 16mg of calcium in 100 grams and basil has 177mg of calcium.
Does beets or basil contain more iron?
Basil is an abundant source of iron and it has 300% more iron than beet - beet has 0.8mg of iron in 100 grams and basil has 3.2mg of iron.
Does beets or basil contain more potassium?
Both beets and basil are high in potassium. Beet has a little more potassium ( 10%) than basil by weight - beet has 325mg of potassium in 100 grams and basil has 295mg of potassium.