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Arugula vs. Basil — In-Depth Nutrition Comparison

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Summary of differences between Arugula and Basil

  • Arugula has more Folate, however, Basil is higher in Vitamin K, Manganese, Copper, Iron, Vitamin A RAE, and Vitamin B6.
  • Basil covers your daily need of Vitamin K 255% more than Arugula.

These are the specific foods used in this comparison Arugula, raw and Basil, fresh.

Infographic

Arugula vs Basil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
8
Basil
Contains more Potassium +25.1%
Contains more Calcium +10.6%
Contains more Iron +117.1%
Contains more Magnesium +36.2%
Contains less Sodium -85.2%
Contains more Zinc +72.3%
Contains more Copper +406.6%
Contains more Manganese +257.6%
Equal in Phosphorus - 56
Equal in Selenium - 0.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Potassium +25.1%
Contains more Calcium +10.6%
Contains more Iron +117.1%
Contains more Magnesium +36.2%
Contains less Sodium -85.2%
Contains more Zinc +72.3%
Contains more Copper +406.6%
Contains more Manganese +257.6%
Equal in Phosphorus - 56
Equal in Selenium - 0.3

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
6
Basil
Contains more Vitamin B1 +29.4%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B5 +109.1%
Contains more Folate +42.6%
Contains more Vitamin A +122.3%
Contains more Vitamin E +86%
Contains more Vitamin C +20%
Contains more Vitamin B3 +195.7%
Contains more Vitamin B6 +112.3%
Contains more Vitamin K +282%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B5 +109.1%
Contains more Folate +42.6%
Contains more Vitamin A +122.3%
Contains more Vitamin E +86%
Contains more Vitamin C +20%
Contains more Vitamin B3 +195.7%
Contains more Vitamin B6 +112.3%
Contains more Vitamin K +282%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Basil
Contains more Carbs +37.7%
Contains more Protein +22.1%
Equal in Fats - 0.64
Equal in Water - 92.06
Equal in Other - 1.5
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more Carbs +37.7%
Contains more Protein +22.1%
Equal in Fats - 0.64
Equal in Water - 92.06
Equal in Other - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Basil
Contains less Saturated Fat -52.3%
Contains more Monounsaturated Fat +79.6%
Contains more Polyunsaturated fat +21.9%
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains less Saturated Fat -52.3%
Contains more Monounsaturated Fat +79.6%
Contains more Polyunsaturated fat +21.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Basil
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arugula Basil Opinion
Net carbs 2.05g 1.05g Arugula
Protein 2.58g 3.15g Basil
Fats 0.66g 0.64g Arugula
Carbs 3.65g 2.65g Arugula
Calories 25kcal 23kcal Arugula
Fructose 0.02g Basil
Sugar 2.05g 0.3g Basil
Fiber 1.6g 1.6g
Calcium 160mg 177mg Basil
Iron 1.46mg 3.17mg Basil
Magnesium 47mg 64mg Basil
Phosphorus 52mg 56mg Basil
Potassium 369mg 295mg Arugula
Sodium 27mg 4mg Basil
Zinc 0.47mg 0.81mg Basil
Copper 0.076mg 0.385mg Basil
Manganese 0.321mg 1.148mg Basil
Selenium 0.3µg 0.3µg
Vitamin A 2373IU 5275IU Basil
Vitamin A RAE 119µg 264µg Basil
Vitamin E 0.43mg 0.8mg Basil
Vitamin C 15mg 18mg Basil
Vitamin B1 0.044mg 0.034mg Arugula
Vitamin B2 0.086mg 0.076mg Arugula
Vitamin B3 0.305mg 0.902mg Basil
Vitamin B5 0.437mg 0.209mg Arugula
Vitamin B6 0.073mg 0.155mg Basil
Folate 97µg 68µg Arugula
Vitamin K 108.6µg 414.8µg Basil
Tryptophan 0.039mg Basil
Threonine 0.104mg Basil
Isoleucine 0.104mg Basil
Leucine 0.191mg Basil
Lysine 0.11mg Basil
Methionine 0.036mg Basil
Phenylalanine 0.13mg Basil
Valine 0.127mg Basil
Histidine 0.051mg Basil
Saturated Fat 0.086g 0.041g Basil
Monounsaturated Fat 0.049g 0.088g Basil
Polyunsaturated fat 0.319g 0.389g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Basil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Arugula
131%
Basil
Minerals Daily Need Coverage Score
28%
Arugula
57%
Basil

Comparison summary

Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.045g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 38)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.