Basil vs. Russet Potato
Nutrition comparison of Basil and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and russet potato:
- Both russet potato and basil are high in potassium.
- Basil has 5.8 times less carbohydrates than russet potato.
- Basil has 71% less calories than russet potato.
- Basil is a great source of Vitamin C.
- Basil is an excellent source of Vitamin A, Vitamin K, calcium and iron.
- Russet potato has more thiamin and Vitamin B6, however, basil contains more riboflavin and folate.
USDA sources for nutritional information: Basil (Basil, fresh) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Basil has 71% less calories than russet potato - russet potato has 79 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, basil is much heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Basil has a macronutrient ratio of 43:32:24 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Russet Potato | |
|---|---|---|
| Protein | 43% | 11% |
| Carbohydrates | 32% | 89% |
| Fat | 24% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Basil has 5.8 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.
dietary fiber
Russet potato and basil contain similar amounts of dietary fiber - russet potato has 1.3g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Russet potato and basil contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Russet potato and basil contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both russet potato and basil are low in saturated fat - russet potato 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 216% more Vitamin C than russet potato - russet potato has 5.7mg 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 more Vitamin A than russet potato - basil has 264ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and basil contain similar amounts of Vitamin E - russet potato has 0.01mg 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 229 times more Vitamin K than russet potato - russet potato has 1.8ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin and Vitamin B6, however, basil contains more riboflavin and folate. Both basil and russet potato contain significant amounts of niacin and pantothenic acid.
| Basil | Russet Potato | |
|---|---|---|
| Thiamin | 0.034 MG | 0.082 MG |
| Riboflavin | 0.076 MG | 0.033 MG |
| Niacin | 0.902 MG | 1.035 MG |
| Pantothenic acid | 0.209 MG | 0.301 MG |
| Vitamin B6 | 0.155 MG | 0.345 MG |
| Folate | 68 UG | 14 UG |
Minerals
calcium
Basil is an excellent source of calcium and it has 12 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 269% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both russet potato and basil are high in potassium. Russet potato has 41% more potassium than basil - russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 3142 UG | ~ |
| lutein + zeaxanthin | 5650 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Basil | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.01 G |
| Total | 0.316 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, basil has more linoleic acid than russet potato per 100 grams.
| Basil | Russet Potato | |
|---|---|---|
| linoleic acid | 0.073 G | 0.032 G |
| Total | 0.073 G | 0.032 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.
Note: The specific food items compared are: Basil (Basil, fresh) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Basil g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or basil contain more calories in 100 grams?Basil has 70% less calories than russet potato - russet potato has 79 calories in 100g and basil has 23 calories.
Is russet potato or basil better for protein?
Russet potato and basil contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and basil has 3.2g of protein.
Does russet potato or basil have more carbohydrates?
By weight, basil has 5.8 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.
Does russet potato or basil contain more calcium?
Basil is a rich source of calcium and it has 12 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and basil has 177mg of calcium.
Does russet potato or basil contain more iron?
Basil is an abundant source of iron and it has 270% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and basil has 3.2mg of iron.
Does russet potato or basil contain more potassium?
Both russet potato and basil are high in potassium. Russet potato has 40% more potassium than basil - russet potato has 417mg of potassium in 100 grams and basil has 295mg of potassium.