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.
Detailed nutritional comparison of basil and zucchini is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Basil src
Image of Zucchini src

Calories and Carbs

calories

Zucchini and basil contain similar amounts of calories - zucchini has 17 calories per 100 grams and basil has 23 calories.

Basil Zucchini
Protein 43% 24%
Carbohydrates 32% 62%
Fat 24% 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 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .

Basil 24g

( cup leaves, whole )
Daily Values (%)

Zucchini 124g

( cup, chopped )
5.5KCAL 0.3%
calories 282%
21KCAL 1%
0.64G 0.3%
carbohydrates 509%
3.9G 2%
0.38G 2%
dietary fiber 216%
1.2G 5%
0.07G sugar >999% 3.1G
0.15G 0.2%
total fat 167%
0.4G 1%
0.01G 0.1%
saturated fat 891%
0.1G 1%
0.02G 99% monounsaturated fat 0.01G
0.09G polyunsaturated fat 22% 0.11G
0.96MG 0.1%
sodium 931%
9.9MG 1%
Vitamins and Minerals
63UG 9%
425% Vitamin A
12UG 2%
4.3MG 6%
Vitamin C 412%
22MG 30%
42MG 4%
110% calcium
20MG 2%
0.76MG 4%
65% iron
0.46MG 3%
15MG 5%
magnesium 47%
22MG 7%
71MG 3%
potassium 356%
324MG 14%
0.01MG 1%
thiamin (Vit B1) 495%
0.06MG 5%
0.02MG 2%
riboflavin (Vit B2) 498%
0.12MG 11%
0.22MG 2%
niacin (Vit B3) 154%
0.56MG 4%
0.04MG 3%
Vitamin B6 399%
0.2MG 16%
0.05MG 1%
pantothenic acid (Vit B5) 399%
0.25MG 5%
16UG 4%
folate (Vit B9) 87%
30UG 7%
0.19MG 1%
27% Vitamin E
0.15MG 1%
100UG 111%
>999% Vitamin K
5.3UG 6%
0.76G 2%
protein 97%
1.5G 3%
2.7MG 1%
choline 344%
12MG 3%
0.09MG 8%
29% copper
0.07MG 6%
0.28MG 15%
27% manganese
0.22MG 12%
13MG 2%
phosphorus 262%
47MG 7%
0.07UG 0.1%
selenium 257%
0.25UG 1%
0.19MG 2%
zinc 110%
0.4MG 5%
22G Water 436% 118G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.