Basil vs Spinach - Health impact and Nutrition Comparison
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.
Table of contents
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.
Despite basil being richer in protein overall, spinach has a better protein quality, containing higher amounts of nearly all essential amino acids.
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.
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.
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)
Comparison summary table
|Lower in glycemic index|
|Lower in price|
|Rich in vitamins|
|Lower in Sugar|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet||Equal|
|Low glycemic index diet|