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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
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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
:
7
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%
Equal in Phosphorus - 56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 119% 46% 24% 27% 1% 23% 129%
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%
Equal in Phosphorus - 56

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
:
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g 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
Vitamin A 2373IU 5275IU Basil
Vitamin E 0.43mg 0.8mg Basil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 108.6µg 414.8µg Basil
Tryptophan mg 0.039mg Basil
Threonine mg 0.104mg Basil
Isoleucine mg 0.104mg Basil
Leucine mg 0.191mg Basil
Lysine mg 0.11mg Basil
Methionine mg 0.036mg Basil
Phenylalanine mg 0.13mg Basil
Valine mg 0.127mg Basil
Histidine mg 0.051mg Basil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
52
Arugula
131
Basil
Mineral Summary Score
29
Arugula
52
Basil

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 food.
Protein
15%
Arugula
19%
Basil
Carbohydrates
4%
Arugula
3%
Basil
Fats
3%
Arugula
3%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.