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Basil vs Spinach - Health impact and Nutrition Comparison

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Basil
vs
Spinach

Introduction

The basil plant with its round, pointed leaves often reminds us of peppermint. It is usually used as a seasoning herb for a wide variety of dishes and is often considered as “the king of herbs”. It goes without saying that this green is the main ingredient in pesto. Its flavored mixture with pine nuts and parmesan cheese is hard to forget. The amazing versatility of spinach has been familiar to culinary for a long time. In contrast to basil, which is used as seasoning, it is incorporated into our daily meal in a lot of forms, be it in a raw, boiled or cooked from and has numerous nutritional benefits.

Nutritional Content Comparison

Being high in water-soluble vitamins, minerals, fat-soluble vitamins and so on, spinach leaves basil behind. This leafy green contains 987% Vitamin K in contrast to the 98% of the other one. Other minerals and vitamins are low in basil compared to spinach as well, like manganese is 12% more and 84% more accordingly.

Health Impact

As a concerned individual who takes care of their health, you may ask; which is better? The second one appears to be part of more scientific studies. This study showed that it may reduce the risk of aggressive prostate cancer. The case is that increased consumption of leafy and carotenoid vegetables leads to decreased risk of prostate cancer. Nonetheless, these two foods are high in many nutritious elements and are excellent for struggling against a number of health issues thanks to:

  • Anti-bacterial properties
  • Anti-inflammatory effects
  • Anti-cancer properties
  • Nutrients essential for cardiovascular health (due to magnesium)

SUMMARY

Summing up we should state that spinach is slightly richer in water-soluble vitamins and it appears to be a part of more scientific studies. Although the difference in vitamin/mineral quantities is insignificant, spinach being richer in Vitamins and basil being slightly richer in minerals.

Comparison summary

Which food is cheaper?
Spinach
Spinach is cheaper (difference - $2.6)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 38)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.022g)
Which food contains less Sugars?
Basil
Basil contains less Sugars (difference - 0.12g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 75mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Basil Spinach
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Basil Spinach
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
170
Basil
220
Spinach
Mineral Summary Score
34
Basil
30
Spinach

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Basil
6
:
Contains more Iron +17%
Contains more Calcium +78.8%
Contains more Copper +196.2%
Contains more Zinc +52.8%
Contains more Phosphorus +14.3%
Contains less Sodium -94.9%
Contains more Potassium +89.2%
Contains more Magnesium +23.4%
Contains more Iron +17%
Contains more Calcium +78.8%
Contains more Copper +196.2%
Contains more Zinc +52.8%
Contains more Phosphorus +14.3%
Contains less Sodium -94.9%
Contains more Potassium +89.2%
Contains more Magnesium +23.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Basil
2
:
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +221.5%
Contains more Vitamin C +56.1%
Contains more Vitamin A +77.8%
Contains more Vitamin E +153.8%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +148.7%
Contains more Vitamin B6 +25.8%
Contains more Vitamin K +16.4%
Contains more Vitamin B3 +24.6%
Contains more Vitamin B5 +221.5%
Contains more Vitamin C +56.1%
Contains more Vitamin A +77.8%
Contains more Vitamin E +153.8%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +148.7%
Contains more Vitamin B6 +25.8%
Contains more Vitamin K +16.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
19%
Basil
17%
Spinach
Carbohydrates
3%
Basil
4%
Spinach
Fats
3%
Basil
2%
Spinach

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Basil Spinach Opinion
Calories 23 23
Protein 3.15 2.86 Basil
Fats 0.64 0.39 Basil
Vitamin C 18 28.1 Spinach
Carbs 2.65 3.63 Spinach
Cholesterol 0 0
Vitamin D 0 0
Iron 3.17 2.71 Basil
Calcium 177 99 Basil
Potassium 295 558 Spinach
Magnesium 64 79 Spinach
Sugars 0.3 0.42 Spinach
Fiber 1.6 2.2 Spinach
Copper 0.385 0.13 Basil
Zinc 0.81 0.53 Basil
Starch
Phosphorus 56 49 Basil
Sodium 4 79 Basil
Vitamin A 5275 9377 Spinach
Vitamin E 0.8 2.03 Spinach
Vitamin D 0 0
Vitamin B1 0.034 0.078 Spinach
Vitamin B2 0.076 0.189 Spinach
Vitamin B3 0.902 0.724 Basil
Vitamin B5 0.209 0.065 Basil
Vitamin B6 0.155 0.195 Spinach
Vitamin B12 0 0
Vitamin K 414.8 482.9 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.041 0.063 Basil
Monounsaturated Fat 0.088 0.01 Basil
Polyunsaturated fat 0.389 0.165 Basil
Tryptophan 0.039 0.039
Threonine 0.104 0.122 Spinach
Isoleucine 0.104 0.147 Spinach
Leucine 0.191 0.223 Spinach
Lysine 0.11 0.174 Spinach
Methionine 0.036 0.053 Spinach
Phenylalanine 0.13 0.129 Basil
Valine 0.127 0.161 Spinach
Histidine 0.051 0.064 Spinach
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.