Spices vs Basil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, oregano, dried is higher in more vitamins & minerals
Calories (kcal)
Spices 265
Basil 23
Protein (g)
Spices 9.00
Basil 3.15
Carbs (g)
Spices 68.9
Basil 2.65
Fat (g)
Spices 4.28
Basil 0.640
Fiber (g)
Spices 42.5
Basil 1.60
Quick answers
Which has more protein?
Spices, oregano, dried — 9.00g vs 3.15g per 100g.
Which has fewer calories?
Basil, fresh — 23 vs 265 kcal per 100g.
Which is more nutrient-dense?
Spices, oregano, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Spices | Basil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 265 kcal | 23 kcal | +1052% |
| Macronutrients | |||
| Water | 9.93 g | 92.1 g | -89% |
| Protein | 9.00 g | 3.15 g | +186% |
| Total lipid (fat) | 4.28 g | 0.640 g | +569% |
| Carbohydrate, by difference | 68.9 g | 2.65 g | +2501% |
| Fiber, total dietary | 42.5 g | 1.60 g | +2556% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.55 g | 0.041 g | +3683% |
| Fatty acids, total monounsaturated | 0.716 g | 0.088 g | +714% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.30 mg | 18.0 mg | -87% |
| Thiamin (Vitamin B1) | 0.177 mg | 0.034 mg | +421% |
| Riboflavin (Vitamin B2) | 0.528 mg | 0.076 mg | +595% |
| Niacin (Vitamin B3) | 4.64 mg | 0.902 mg | +414% |
| Pantothenic acid (Vitamin B5) | 0.921 mg | 0.209 mg | +341% |
| Vitamin B-6 — Pyridoxine | 1.04 mg | 0.155 mg | +574% |
| Biotin (Vitamin B7) | 237 ug | 68.0 ug | +249% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 32.3 mg | 11.4 mg | +183% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 85.0 ug | 264 ug | -68% |
| Carotene, beta | 1007 ug | 3142 ug | -68% |
| Carotene, alpha | 20.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 18.3 mg | 0.800 mg | +2182% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 1597 mg | 177 mg | +802% |
| Iron, Fe | 36.8 mg | 3.17 mg | +1061% |
| Magnesium, Mg | 270 mg | 64.0 mg | +322% |
| Phosphorus, P | 148 mg | 56.0 mg | +164% |
| Potassium, K | 1260 mg | 295 mg | +327% |
| Sodium, Na | 25.0 mg | 4.00 mg | +525% |
| Zinc, Zn | 2.69 mg | 0.810 mg | +232% |
| Copper, Cu | 0.633 mg | 0.385 mg | +64% |
| Manganese, Mn | 4.99 mg | 1.15 mg | +335% |
| Selenium, Se | 4.50 ug | 0.300 ug | +1400% |
| Other Nutrients | |||
| Energy | 1107 kj | 94.0 kj | +1078% |
| Ash | 7.87 g | 1.49 g | +428% |
| Total Sugars | 4.09 g | 0.300 g | +1263% |
| Sucrose | 0.910 g | 0 g | |
| Glucose | 1.90 g | 0.020 g | +9400% |
| Fructose | 1.13 g | 0.020 g | +5550% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0.150 g | 0.270 g | -44% |
| Folic acid (Vitamin B9 — synthetic) | 237 ug | 68.0 ug | +249% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 237 ug | 68.0 ug | +249% |
| Betaine | 9.80 mg | 0.400 mg | +2350% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 7.00 ug | 46.0 ug | -85% |
| Vitamin A, IU | 1701 IU | 5275 IU | -68% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1895 ug | 5650 ug | -66% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 24.4 mg | 0.160 mg | +15163% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.920 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 622 ug | 415 ug | +50% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.004 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.246 g | 0 g | |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.004 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.792 g | 0.036 g | +2100% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.505 g | 0.005 g | +10000% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.712 g | 0.088 g | +709% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.712 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.37 g | 0.389 g | +252% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.748 g | 0.073 g | +925% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.621 g | 0.316 g | +97% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.621 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| Phytosterols | 203 mg | — | |
| Tryptophan (EAA) | 0.203 g | 0.039 g | +421% |
| Threonine (EAA) | 0.322 g | 0.104 g | +210% |
| Isoleucine (EAA, BCAA) | 0.441 g | 0.104 g | +324% |
| Leucine (EAA, BCAA) | 0.780 g | 0.191 g | +308% |
| Lysine (EAA) | 0.500 g | 0.110 g | +355% |
| Methionine (EAA) | 0.127 g | 0.036 g | +253% |
| Cystine (conditionally essential) | 0.110 g | 0.028 g | +293% |
| Phenylalanine (EAA) | 0.449 g | 0.130 g | +245% |
| Tyrosine (conditionally essential) | 0.297 g | 0.077 g | +286% |
| Valine (EAA, BCAA) | 0.585 g | 0.127 g | +361% |
| Arginine (conditionally essential) | 0.449 g | 0.117 g | +284% |
| Histidine (EAA) | 0.144 g | 0.051 g | +182% |
| Alanine | 0.500 g | 0.132 g | +279% |
| Aspartic acid | 1.01 g | 0.301 g | +235% |
| Glutamic acid | 0.975 g | 0.277 g | +252% |
| Glycine (conditionally essential) | 0.517 g | 0.122 g | +324% |
| Proline (conditionally essential) | 1.71 g | 0.104 g | +1546% |
| Serine | 0.314 g | 0.099 g | +217% |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Kaempferol | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 1.60 mg | 0.700 mg | +129% |
| Choline from phosphatidylcholine | 2.10 mg | 0.800 mg | +162% |
| Choline from phosphocholine | 0 mg | 2.00 mg | -100% |
| Choline from sphingomyelin | 0.200 mg | 0 mg | |
| Free Choline | 28.0 mg | 8.00 mg | +250% |
| Total Choline | 32.0 mg | 11.0 mg | +191% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.