Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Basil vs Arugula - In-Depth Nutrition Comparison

Compare

Summary of differences between Basil and Arugula

  • Basil has more Vitamin K, Manganese, Copper, Iron, Vitamin A, and Vitamin B6, however Arugula is higher in Folate.
  • Basil covers your daily need of Vitamin K 255% more than Arugula.
  • Basil has 5 times more Copper than Arugula. While Basil has 0.385mg of Copper, Arugula has only 0.076mg.

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

Infographic

Basil vs Arugula infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Basil
7
:
Contains more Iron +117.1%
Contains more Calcium +10.6%
Contains more Magnesium +36.2%
Contains more Copper +406.6%
Contains more Zinc +72.3%
Contains less Sodium -85.2%
Contains more Potassium +25.1%
Equal in Calcium - 160
Equal in Phosphorus - 52
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Contains more Iron +117.1%
Contains more Calcium +10.6%
Contains more Magnesium +36.2%
Contains more Copper +406.6%
Contains more Zinc +72.3%
Contains less Sodium -85.2%
Contains more Potassium +25.1%
Equal in Calcium - 160
Equal in Phosphorus - 52

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
6
:
Contains more Vitamin C +20%
Contains more Vitamin A +122.3%
Contains more Vitamin E +86%
Contains more Vitamin B3 +195.7%
Contains more Vitamin B6 +112.3%
Contains more Vitamin K +282%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B5 +109.1%
Contains more Folate +42.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 317% 16% 0% 9% 18% 17% 13% 36% 0% 1037% 51%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Contains more Vitamin C +20%
Contains more Vitamin A +122.3%
Contains more Vitamin E +86%
Contains more Vitamin B3 +195.7%
Contains more Vitamin B6 +112.3%
Contains more Vitamin K +282%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B5 +109.1%
Contains more Folate +42.6%

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
131
Basil
52
Arugula
Mineral Summary Score
52
Basil
29
Arugula

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
19%
Basil
15%
Arugula
Carbohydrates
3%
Basil
4%
Arugula
Fats
3%
Basil
3%
Arugula

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.
Basil Arugula
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

Which food is preferable for your diet?

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

People also compare

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.

All nutrients comparison - raw data values

Nutrient Basil Arugula Opinion
Calories 23 25 Arugula
Protein 3.15 2.58 Basil
Fats 0.64 0.66 Arugula
Vitamin C 18 15 Basil
Carbs 2.65 3.65 Arugula
Cholesterol 0 0
Vitamin D 0 0
Iron 3.17 1.46 Basil
Calcium 177 160 Basil
Potassium 295 369 Arugula
Magnesium 64 47 Basil
Sugar 0.3 2.05 Basil
Fiber 1.6 1.6
Copper 0.385 0.076 Basil
Zinc 0.81 0.47 Basil
Starch
Phosphorus 56 52 Basil
Sodium 4 27 Basil
Vitamin A 5275 2373 Basil
Vitamin E 0.8 0.43 Basil
Vitamin D 0 0
Vitamin B1 0.034 0.044 Arugula
Vitamin B2 0.076 0.086 Arugula
Vitamin B3 0.902 0.305 Basil
Vitamin B5 0.209 0.437 Arugula
Vitamin B6 0.155 0.073 Basil
Vitamin B12 0 0
Vitamin K 414.8 108.6 Basil
Folate 68 97 Arugula
Trans Fat 0 0
Saturated Fat 0.041 0.086 Basil
Monounsaturated Fat 0.088 0.049 Basil
Polyunsaturated fat 0.389 0.319 Basil
Tryptophan 0.039 Basil
Threonine 0.104 Basil
Isoleucine 0.104 Basil
Leucine 0.191 Basil
Lysine 0.11 Basil
Methionine 0.036 Basil
Phenylalanine 0.13 Basil
Valine 0.127 Basil
Histidine 0.051 Basil
Fructose 0.02 Basil

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