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Basil vs. Spinach pasta — In-Depth Nutrition Comparison

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How are Basil and Spinach pasta different?

  • Basil is higher in Vitamin A, Copper, Vitamin C, Manganese, and Calcium, however, Spinach pasta is richer in Vitamin B1, Folate, Vitamin B2, and Vitamin B3.
  • Daily need coverage for Vitamin B1 from Spinach pasta is 48% higher.

Basil, fresh and Pasta, fresh-refrigerated, spinach, as purchased are the varieties used in this article.

Infographic

Basil vs Spinach pasta 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
Contains more CalciumCalcium +311.6%
Contains more CopperCopper +95.4%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +47%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +72.8%
Contains more PhosphorusPhosphorus +164.3%
~equal in Magnesium ~63mg
~equal in Potassium ~272mg
~equal in Iron ~3.3mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 317% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2088.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1691.2%
Contains more Vitamin B2Vitamin B2 +423.7%
Contains more Vitamin B3Vitamin B3 +283.6%
Contains more Vitamin B5Vitamin B5 +229.2%
Contains more Vitamin B6Vitamin B6 +103.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +160.3%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Contains more WaterWater +205.8%
Contains more OtherOther +82.9%
Contains more ProteinProtein +257.5%
Contains more FatsFats +228.1%
Contains more CarbsCarbs +2002.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
1
8% 17% 75%
Saturated Fat: Sat. Fat 0.041 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
30% 41% 29%
Saturated Fat: Sat. Fat 0.483 g
Monounsaturated Fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
Contains less Sat. FatSaturated Fat -91.5%
Contains more Mono. FatMonounsaturated Fat +648.9%
Contains more Poly. FatPolyunsaturated fat +20.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Spinach pasta
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Basil Spinach pasta Opinion
Calories 23kcal 289kcal Spinach pasta
Protein 3.15g 11.26g Spinach pasta
Fats 0.64g 2.1g Spinach pasta
Vitamin C 18mg 0mg Basil
Net carbs 1.05g 55.72g Spinach pasta
Carbs 2.65g 55.72g Spinach pasta
Cholesterol 0mg 73mg Basil
Magnesium 64mg 63mg Basil
Calcium 177mg 43mg Basil
Potassium 295mg 272mg Basil
Iron 3.17mg 3.3mg Spinach pasta
Sugar 0.3g Spinach pasta
Fiber 1.6g Basil
Copper 0.385mg 0.197mg Basil
Zinc 0.81mg 1.4mg Spinach pasta
Phosphorus 56mg 148mg Spinach pasta
Sodium 4mg 27mg Basil
Vitamin A 5275IU 241IU Basil
Vitamin A 264µg 25µg Basil
Vitamin E 0.8mg Basil
Manganese 1.148mg 0.781mg Basil
Selenium 0.3µg Basil
Vitamin B1 0.034mg 0.609mg Spinach pasta
Vitamin B2 0.076mg 0.398mg Spinach pasta
Vitamin B3 0.902mg 3.46mg Spinach pasta
Vitamin B5 0.209mg 0.688mg Spinach pasta
Vitamin B6 0.155mg 0.315mg Spinach pasta
Vitamin B12 0µg 0.31µg Spinach pasta
Vitamin K 414.8µg Basil
Folate 68µg 177µg Spinach pasta
Choline 11.4mg Basil
Saturated Fat 0.041g 0.483g Basil
Monounsaturated Fat 0.088g 0.659g Spinach pasta
Polyunsaturated fat 0.389g 0.467g Spinach pasta
Tryptophan 0.039mg 0.15mg Spinach pasta
Threonine 0.104mg 0.352mg Spinach pasta
Isoleucine 0.104mg 0.488mg Spinach pasta
Leucine 0.191mg 0.813mg Spinach pasta
Lysine 0.11mg 0.336mg Spinach pasta
Methionine 0.036mg 0.208mg Spinach pasta
Phenylalanine 0.13mg 0.56mg Spinach pasta
Valine 0.127mg 0.544mg Spinach pasta
Histidine 0.051mg 0.237mg Spinach pasta
Fructose 0.02g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Spinach pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
121%
Basil
47%
Spinach pasta
Minerals Daily Need Coverage Score
57%
Basil
48%
Spinach pasta

Comparison summary

Which food is lower in Sugar?
Spinach pasta
Spinach pasta is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Spinach pasta
Spinach pasta is lower in glycemic index (difference - 70)
Which food is cheaper?
Spinach pasta
Spinach pasta is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 73mg)
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 - 0.442g)
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.
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.