Kiwi vs. Basil
Nutrition comparison of Kiwi and Basil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
basil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and basil:
- Both kiwi and basil are high in Vitamin C and potassium.
- Basil has 28.9 times less sugar than kiwi.
- Basil has 4.5 times less carbohydrates than kiwi.
- Basil has 62% less calories than kiwi.
- Basil has more riboflavin, niacin, Vitamin B6 and folate.
- Basil is an excellent source of Vitamin A, Vitamin K, calcium and iron.
- Kiwi is a great source of dietary fiber.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Basil (Basil, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Basil has 62% less calories than kiwi - kiwi has 61 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and lighter in fat compared to basil per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for basil, 43:32:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Basil | |
|---|---|---|
| Protein | 7% | 43% |
| Carbohydrates | 87% | 32% |
| Fat | 7% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Basil has 4.5 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 88% more dietary fiber than basil - kiwi has 3g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Basil has 28.9 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Basil has 176% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both kiwi and basil are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Both kiwi and basil are high in Vitamin C. Kiwi has 415% more Vitamin C than basil - kiwi has 92.7mg 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 65 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Kiwi and basil contain similar amounts of Vitamin E - kiwi has 1.5mg 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 929% more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Basil has more riboflavin, niacin, Vitamin B6 and folate. Both kiwi and basil contain significant amounts of thiamin and pantothenic acid.
| Kiwi | Basil | |
|---|---|---|
| Thiamin | 0.027 MG | 0.034 MG |
| Riboflavin | 0.025 MG | 0.076 MG |
| Niacin | 0.341 MG | 0.902 MG |
| Pantothenic acid | 0.183 MG | 0.209 MG |
| Vitamin B6 | 0.063 MG | 0.155 MG |
| Folate | 25 UG | 68 UG |
Minerals
calcium
Basil is an excellent source of calcium and it has 421% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 923% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both kiwi and basil are high in potassium. Kiwi has a little more potassium (6%) than basil by weight - kiwi has 312mg 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 kiwi per 100 grams.
| Kiwi | Basil | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.316 G |
| Total | 0.042 G | 0.316 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than basil per 100 grams.
| Kiwi | Basil | |
|---|---|---|
| linoleic acid | 0.246 G | 0.073 G |
| Total | 0.246 G | 0.073 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.
Kiwi 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 % |
|
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 kiwi or basil contain more calories in 100 grams?Basil has 60% less calories than kiwi - kiwi has 61 calories in 100g and basil has 23 calories.
Is kiwi or basil better for protein?
Basil has 180% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and basil has 3.2g of protein.
Does kiwi or basil have more carbohydrates?
By weight, basil has 4.5 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and basil has 2.7g of carbohydrates.
Does kiwi or basil contain more calcium?
Basil is a rich source of calcium and it has 420% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and basil has 177mg of calcium.
Does kiwi or basil contain more iron?
Basil is an abundant source of iron and it has 920% more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and basil has 3.2mg of iron.
Does kiwi or basil contain more potassium?
Both kiwi and basil are high in potassium. Kiwi has a little more potassium ( 10%) than basil by weight - kiwi has 312mg of potassium in 100 grams and basil has 295mg of potassium.