Basil vs Spinach - Health impact and Nutrition Comparison

Summary

Spinach is slightly richer in carbohydrates and appears to be a part of more scientific studies than basil. On the other hand, basil has more protein and fats.

Although the difference in vitamin or mineral quantities is not very significant, spinach contains more vitamins, while basil is slightly higher in minerals.

Introduction

The basil plant with its round, pointed leaves frequently reminds us of peppermint. It is usually used as a seasoning herb for a wide variety of dishes and is often considered “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 is hard to forget.

The amazing versatility of spinach has been familiar to the culinary world for centuries. In contrast to basil, which is used as a seasoning, it is incorporated into our daily meals in many forms, be it raw, boiled, or cooked, and has numerous nutritional benefits.

Nutritional Content

Macronutrients

Despite basil being richer in protein overall, spinach has a better protein quality, containing higher amounts of nearly all essential amino acids.

Vitamins

Spinach is notably richer in nearly all vitamins, except for vitamin B3 and vitamin B5.

Both greens do not contain vitamin D and vitamin B12.

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

:

8

Spinach

Contains more Vitamin B3 +24.6%

Contains more Vitamin B5 +221.5%

Contains more Vitamin A +77.8%

Contains more Vitamin E +153.8%

Contains more Vitamin C +56.1%

Contains more Vitamin B1 +129.4%

Contains more Vitamin B2 +148.7%

Contains more Vitamin B6 +25.8%

Contains more Folate +185.3%

Contains more Vitamin K +16.4%

Basil

Spinach

Contains more Vitamin B3 +24.6%

Contains more Vitamin B5 +221.5%

Contains more Vitamin A +77.8%

Contains more Vitamin E +153.8%

Contains more Vitamin C +56.1%

Contains more Vitamin B1 +129.4%

Contains more Vitamin B2 +148.7%

Contains more Vitamin B6 +25.8%

Contains more Folate +185.3%

Contains more Vitamin K +16.4%

Minerals

In mineral content, basil is the winner, being richer in copper, calcium, iron, phosphorus, and zinc. Basil is also lower in sodium.

Spinach, however, contains more potassium and magnesium.

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

:

2

Spinach

Contains more Calcium +78.8%

Contains more Iron +17%

Contains more Phosphorus +14.3%

Contains less Sodium -94.9%

Contains more Zinc +52.8%

Contains more Copper +196.2%

Contains more Magnesium +23.4%

Contains more Potassium +89.2%

Basil

Spinach

Contains more Calcium +78.8%

Contains more Iron +17%

Contains more Phosphorus +14.3%

Contains less Sodium -94.9%

Contains more Zinc +52.8%

Contains more Copper +196.2%

Contains more Magnesium +23.4%

Contains more Potassium +89.2%

Health Impact

As a concerned individual who takes care of their health, you may ask, which is better?

Spinach appears to be part of more scientific studies. One study showed that it might reduce the risk of aggressive prostate cancer (1). 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 nutritional elements and are excellent for fighting against a number of health issues thanks to:

• Anti-bacterial properties (2, 3)
• Anti-inflammatory effects (4, 5)
• Anti-cancer properties (1, 6)
• Nutrients essential for cardiovascular health (due to magnesium and potassium contents)

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3209415/
2. https://pubmed.ncbi.nlm.nih.gov/12744643/
3. https://www.researchgate.net/publication/336568422
4. https://www.researchgate.net/publication/316307034
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399895/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3700662/