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Basil vs. Arugula — In-Depth Nutrition Comparison

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Summary of differences between Basil and Arugula

  • Basil has more Vitamin K, Manganese, Copper, Iron, Vitamin A RAE, 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Basil
8
:
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%
Contains more Potassium +25.1%
Equal in Calcium - 160
Equal in Phosphorus - 52
Equal in Selenium - 0.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
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%
Contains more Potassium +25.1%
Equal in Calcium - 160
Equal in Phosphorus - 52
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.
Basil
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%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B5 +109.1%
Contains more Folate +42.6%
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%
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%
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%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B5 +109.1%
Contains more Folate +42.6%

Macronutrient Comparison

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

Fat Type Comparison

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Arugula
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
131%
Basil
52%
Arugula
Minerals Daily Need Coverage Score
57%
Basil
28%
Arugula

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. 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.