Basil vs. Spinach — Health Impact and Nutrition Comparison

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by Tatevik Stepanyan | Last updated on June 26, 2023

Medically reviewed by Igor Bussel

Summary

Spinach has 2 times more vitamin A, vitamin E, and potassium. It is also richer in fiber and protein.

On the other hand, basil has more calcium, iron, phosphorus, vitamin C, folate, and less sodium than spinach.

Table of contents

Introduction

Nutritional Content

Macronutrients

Vitamins

Minerals

Glycemic Index

Health Impact

Kidney Stones

References

Introduction

With its round, pointed leaves, the basil plant frequently reminds us of peppermint. It is usually used as a seasoning herb for various dishes and is often considered “the king of herbs.” This green is the main ingredient in pesto. Its flavored mixture of 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, 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

Spinach has a slightly higher number of carbs than basil, containing 3.63g of carbs per 100g, whereas basil has 2.65g of carbs.

However, spinach is also higher in fiber. Basil is richer in protein.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Basil

Spinach raw

Contains more Protein +10.1%

Contains more Fats +64.1%

Contains more Carbs +37%

Contains more Other +14.7%

Equal in Protein - 2.86

Equal in Water - 91.4

Basil

Protein: 3.15 g

Fats: 0.64 g

Carbs: 2.65 g

Water: 92.06 g

Other: 1.5 g

Spinach raw

Protein: 2.86 g

Fats: 0.39 g

Carbs: 3.63 g

Water: 91.4 g

Other: 1.72 g

Contains more Protein +10.1%

Contains more Fats +64.1%

Contains more Carbs +37%

Contains more Other +14.7%

Equal in Protein - 2.86

Equal in Water - 91.4

Vitamins

Spinach contains more vitamins than basil.

Spinach has 2 times more vitamin A and vitamin E than basil. It also is higher in vitamin C, folate, and vitamin K.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Basil

Spinach raw

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 raw

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 calcium, iron, phosphorus, and manganese. Basil is also lower in sodium.
100g of basil has 19 times less sodium than 100g of spinach.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Basil

Spinach raw

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 Manganese +28%

Contains more Magnesium +23.4%

Contains more Potassium +89.2%

Contains more Selenium +233.3%

Basil

Spinach raw

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 Manganese +28%

Contains more Magnesium +23.4%

Contains more Potassium +89.2%

Contains more Selenium +233.3%

Glycemic Index

Even though both have low carb content, surprisingly, basil has a higher glycemic index than spinach.

The glycemic index of basil is equal to 70, while the gi of raw spinach is equal to 32.

Spinach is considered low glycemic index food.

Health Impact

As a concerned individual who cares for 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 several health issues thanks to the following:

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)

Kidney Stones

Spinach contains oxalate, meaning that spinach may increase the chance of oxalate stone formation.

Increased oxalate consumption is associated with an increased risk of kidney stone development (7).

However, since oxalate is a water-soluble compound boiling and cooking vegetables more often reduces the oxalate content by more than 50%. (8)

References

Author name: Tatevik Stepanyan

Education: Food Blogger

Last updated: June 26, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison

Basil

Spinach raw

Contains less Saturated Fat -34.9%

Contains more Monounsaturated Fat +780%

Contains more Polyunsaturated fat +135.8%

Basil

Saturated Fat: 0.041 g

Monounsaturated Fat: 0.088 g

Polyunsaturated fat: 0.389 g

Spinach raw

Saturated Fat: 0.063 g

Monounsaturated Fat: 0.01 g

Polyunsaturated fat: 0.165 g

Contains less Saturated Fat -34.9%

Contains more Monounsaturated Fat +780%

Contains more Polyunsaturated fat +135.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Basil

Spinach raw

Contains more Galactose +170%

Contains more Sucrose +∞%

Contains more Glucose +450%

Contains more Fructose +650%

Basil

Starch: 0 g

Sucrose: 0 g

Glucose: 0.02 g

Fructose: 0.02 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0.27 g

Spinach raw

Starch: 0 g

Sucrose: 0.07 g

Glucose: 0.11 g

Fructose: 0.15 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0.1 g

Contains more Galactose +170%

Contains more Sucrose +∞%

Contains more Glucose +450%

Contains more Fructose +650%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


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

Nutrient			Opinion
Net carbs	1.05g	1.43g
Protein	3.15g	2.86g
Fats	0.64g	0.39g
Carbs	2.65g	3.63g
Calories	23kcal	23kcal
Fructose	0.02g	0.15g
Sugar	0.3g	0.42g
Fiber	1.6g	2.2g
Calcium	177mg	99mg
Iron	3.17mg	2.71mg
Magnesium	64mg	79mg
Phosphorus	56mg	49mg
Potassium	295mg	558mg
Sodium	4mg	79mg
Zinc	0.81mg	0.53mg
Copper	0.385mg	0.13mg
Manganese	1.148mg	0.897mg
Selenium	0.3µg	1µg
Vitamin A	5275IU	9377IU
Vitamin A RAE	264µg	469µg
Vitamin E	0.8mg	2.03mg
Vitamin C	18mg	28.1mg
Vitamin B1	0.034mg	0.078mg
Vitamin B2	0.076mg	0.189mg
Vitamin B3	0.902mg	0.724mg
Vitamin B5	0.209mg	0.065mg
Vitamin B6	0.155mg	0.195mg
Folate	68µg	194µg
Vitamin K	414.8µg	482.9µg
Tryptophan	0.039mg	0.039mg
Threonine	0.104mg	0.122mg
Isoleucine	0.104mg	0.147mg
Leucine	0.191mg	0.223mg
Lysine	0.11mg	0.174mg
Methionine	0.036mg	0.053mg
Phenylalanine	0.13mg	0.129mg
Valine	0.127mg	0.161mg
Histidine	0.051mg	0.064mg
Saturated Fat	0.041g	0.063g
Monounsaturated Fat	0.088g	0.01g
Polyunsaturated fat	0.389g	0.165g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet	Equal
Low Glycemic Index diet

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%

181%

Minerals Daily Need Coverage Score

57%

45%

Comparison summary

Which food is lower in glycemic index?

Spinach raw is lower in glycemic index (difference - 38)

Which food is cheaper?

Spinach raw is cheaper (difference - $2.6)

Which food is richer in vitamins?

Spinach raw is relatively richer in vitamins

Which food is lower in Sugar?

Basil is lower in Sugar (difference - 0.12g)

Which food contains less Sodium?

Basil contains less Sodium (difference - 75mg)

Which food is lower in Saturated Fat?

Basil is lower in Saturated Fat (difference - 0.022g)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in minerals?

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.