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Basil vs. Vine spinach (basella) — In-Depth Nutrition Comparison

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Differences between Basil and Vine spinach (basella)

  • Basil has more Copper, Iron, Manganese, and Calcium, while Vine spinach (basella) has more Vitamin C, Folate, Vitamin A RAE, Vitamin B6, Potassium, and Vitamin B2.
  • Vine spinach (basella)'s daily need coverage for Vitamin C is 93% higher.
  • Vine spinach (basella) contains 4 times less Copper than Basil. Basil contains 0.385mg of Copper, while Vine spinach (basella) contains 0.107mg.

The food types used in this comparison are Basil, fresh and Vinespinach, (basella), raw.

Infographic

Basil vs Vine spinach (basella) infographic
Infographic link

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
6
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 46% 33% 45% 45% 36% 12% 22% 3.1% 96% 4.4%
Contains more CalciumCalcium +62.4%
Contains more IronIron +164.2%
Contains more CopperCopper +259.8%
Contains more ZincZinc +88.4%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +56.2%
Contains more PotassiumPotassium +72.9%
Contains more SeleniumSelenium +166.7%
~equal in Magnesium ~65mg
~equal in Phosphorus ~52mg

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 340% 480% 0% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +80.4%
Contains more Vitamin B5Vitamin B5 +294.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin AVitamin A +51.7%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +103.9%
Contains more Vitamin B6Vitamin B6 +54.8%
Contains more FolateFolate +105.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
3
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Contains more ProteinProtein +75%
Contains more FatsFats +113.3%
Contains more CarbsCarbs +28.3%
~equal in Water ~93.1g
~equal in Other ~1.4g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Vine spinach (basella) Opinion
Calories 23kcal 19kcal Basil
Protein 3.15g 1.8g Basil
Fats 0.64g 0.3g Basil
Vitamin C 18mg 102mg Vine spinach (basella)
Net carbs 1.05g 3.4g Vine spinach (basella)
Carbs 2.65g 3.4g Vine spinach (basella)
Magnesium 64mg 65mg Vine spinach (basella)
Calcium 177mg 109mg Basil
Potassium 295mg 510mg Vine spinach (basella)
Iron 3.17mg 1.2mg Basil
Sugar 0.3g Vine spinach (basella)
Fiber 1.6g Basil
Copper 0.385mg 0.107mg Basil
Zinc 0.81mg 0.43mg Basil
Phosphorus 56mg 52mg Basil
Sodium 4mg 24mg Basil
Vitamin A 5275IU 8000IU Vine spinach (basella)
Vitamin A RAE 264µg 400µg Vine spinach (basella)
Vitamin E 0.8mg Basil
Manganese 1.148mg 0.735mg Basil
Selenium 0.3µg 0.8µg Vine spinach (basella)
Vitamin B1 0.034mg 0.05mg Vine spinach (basella)
Vitamin B2 0.076mg 0.155mg Vine spinach (basella)
Vitamin B3 0.902mg 0.5mg Basil
Vitamin B5 0.209mg 0.053mg Basil
Vitamin B6 0.155mg 0.24mg Vine spinach (basella)
Vitamin K 414.8µg Basil
Folate 68µg 140µg Vine spinach (basella)
Choline 11.4mg Basil
Saturated Fat 0.041g Vine spinach (basella)
Monounsaturated Fat 0.088g Basil
Polyunsaturated fat 0.389g Basil
Tryptophan 0.039mg 0.028mg Basil
Threonine 0.104mg 0.055mg Basil
Isoleucine 0.104mg 0.053mg Basil
Leucine 0.191mg 0.101mg Basil
Lysine 0.11mg 0.086mg Basil
Methionine 0.036mg 0.019mg Basil
Phenylalanine 0.13mg 0.085mg Basil
Valine 0.127mg 0.065mg Basil
Histidine 0.051mg 0.039mg Basil
Fructose 0.02g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Vine spinach (basella)
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
80%
Vine spinach (basella)
Minerals Daily Need Coverage Score
57%
Basil
34%
Vine spinach (basella)

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 70)
Which food is cheaper?
Vine spinach (basella)
Vine spinach (basella) is cheaper (difference - $2.8)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 20mg)
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.
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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.