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Spearmint vs. Basil — In-Depth Nutrition Comparison

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How are Spearmint and Basil different?

  • Spearmint is higher in Iron, Fiber, Folate, and Vitamin B2, however, Basil is richer in Copper, Vitamin A RAE, and Vitamin C.
  • Daily need coverage for Iron from Spearmint is 109% higher.
  • Spearmint contains 4 times more Fiber than Basil. While Spearmint contains 6.8g of Fiber, Basil contains only 1.6g.

Spearmint, fresh and Basil, fresh are the varieties used in this article.

Infographic

Spearmint vs Basil 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.
Contains more Calcium +12.4%
Contains more Iron +274.4%
Contains more Potassium +55.3%
Contains more Zinc +34.6%
Contains less Sodium -86.7%
Contains more Copper +60.4%
Equal in Magnesium - 64
Equal in Phosphorus - 56
Equal in Manganese - 1.148
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 60% 446% 45% 26% 41% 4% 30% 80% 146% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Calcium +12.4%
Contains more Iron +274.4%
Contains more Potassium +55.3%
Contains more Zinc +34.6%
Contains less Sodium -86.7%
Contains more Copper +60.4%
Equal in Magnesium - 64
Equal in Phosphorus - 56
Equal in Manganese - 1.148

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.
:
5
Basil
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B5 +19.6%
Contains more Folate +54.4%
Contains more Vitamin A +30.1%
Contains more Vitamin C +35.3%
Equal in Vitamin B3 - 0.902
Equal in Vitamin B6 - 0.155
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 244% 0% 0% 45% 20% 41% 18% 15% 37% 79% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 7% 1037%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B5 +19.6%
Contains more Folate +54.4%
Contains more Vitamin A +30.1%
Contains more Vitamin C +35.3%
Equal in Vitamin B3 - 0.902
Equal in Vitamin B6 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +14.1%
Contains more Carbs +217.4%
Contains more Other +34.7%
Equal in Protein - 3.15
Equal in Water - 92.06
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more Fats +14.1%
Contains more Carbs +217.4%
Contains more Other +34.7%
Equal in Protein - 3.15
Equal in Water - 92.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78.5%
Contains more Monounsaturated Fat +252%
Equal in Polyunsaturated fat - 0.389
31% 4% 65%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.394 g
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains less Saturated Fat -78.5%
Contains more Monounsaturated Fat +252%
Equal in Polyunsaturated fat - 0.389

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spearmint Basil Opinion
Net carbs 1.61g 1.05g Spearmint
Protein 3.29g 3.15g Spearmint
Fats 0.73g 0.64g Spearmint
Carbs 8.41g 2.65g Spearmint
Calories 44kcal 23kcal Spearmint
Fructose 0.02g Basil
Sugar 0.3g Spearmint
Fiber 6.8g 1.6g Spearmint
Calcium 199mg 177mg Spearmint
Iron 11.87mg 3.17mg Spearmint
Magnesium 63mg 64mg Basil
Phosphorus 60mg 56mg Spearmint
Potassium 458mg 295mg Spearmint
Sodium 30mg 4mg Basil
Zinc 1.09mg 0.81mg Spearmint
Copper 0.24mg 0.385mg Basil
Manganese 1.118mg 1.148mg Basil
Selenium 0.3µg Basil
Vitamin A 4054IU 5275IU Basil
Vitamin A RAE 203µg 264µg Basil
Vitamin E 0.8mg Basil
Vitamin C 13.3mg 18mg Basil
Vitamin B1 0.078mg 0.034mg Spearmint
Vitamin B2 0.175mg 0.076mg Spearmint
Vitamin B3 0.948mg 0.902mg Spearmint
Vitamin B5 0.25mg 0.209mg Spearmint
Vitamin B6 0.158mg 0.155mg Spearmint
Folate 105µg 68µg Spearmint
Choline 11.4mg Basil
Vitamin K 414.8µg Basil
Tryptophan 0.05mg 0.039mg Spearmint
Threonine 0.135mg 0.104mg Spearmint
Isoleucine 0.135mg 0.104mg Spearmint
Leucine 0.247mg 0.191mg Spearmint
Lysine 0.141mg 0.11mg Spearmint
Methionine 0.046mg 0.036mg Spearmint
Phenylalanine 0.168mg 0.13mg Spearmint
Valine 0.164mg 0.127mg Spearmint
Histidine 0.066mg 0.051mg Spearmint
Saturated Fat 0.191g 0.041g Basil
Monounsaturated Fat 0.025g 0.088g Basil
Polyunsaturated fat 0.394g 0.389g Spearmint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spearmint Basil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Spearmint
121%
Basil
Minerals Daily Need Coverage Score
88%
Spearmint
57%
Basil

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Spearmint
Spearmint is lower in glycemic index (difference - 70)
Which food is cheaper?
Spearmint
Spearmint is cheaper (difference - $2.8)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.15g)
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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.