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

Spinach raw

Basil

Contains more Carbs +37%

Contains more Other +14.7%

Contains more Protein +10.1%

Contains more Fats +64.1%

Equal in Water - 92.06

Spinach raw

Protein: 2.86 g

Fats: 0.39 g

Carbs: 3.63 g

Water: 91.4 g

Other: 1.72 g

Basil

Protein: 3.15 g

Fats: 0.64 g

Carbs: 2.65 g

Water: 92.06 g

Other: 1.5 g

Contains more Carbs +37%

Contains more Other +14.7%

Contains more Protein +10.1%

Contains more Fats +64.1%

Equal in Water - 92.06

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.

Spinach raw

Basil

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%

Contains more Vitamin B3 +24.6%

Contains more Vitamin B5 +221.5%

Spinach raw

Basil

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%

Contains more Vitamin B3 +24.6%

Contains more Vitamin B5 +221.5%

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.

Spinach raw

Basil

Contains more Magnesium +23.4%

Contains more Potassium +89.2%

Contains more Selenium +233.3%

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%

Spinach raw

Basil

Contains more Magnesium +23.4%

Contains more Potassium +89.2%

Contains more Selenium +233.3%

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%

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

Spinach raw

Basil

Contains less Saturated Fat -34.9%

Contains more Monounsaturated Fat +780%

Contains more Polyunsaturated fat +135.8%

Spinach raw

Saturated Fat: 0.063 g

Monounsaturated Fat: 0.01 g

Polyunsaturated fat: 0.165 g

Basil

Saturated Fat: 0.041 g

Monounsaturated Fat: 0.088 g

Polyunsaturated fat: 0.389 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

Spinach raw

Basil

Contains more Sucrose +∞%

Contains more Glucose +450%

Contains more Fructose +650%

Contains more Galactose +170%

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

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

Contains more Sucrose +∞%

Contains more Glucose +450%

Contains more Fructose +650%

Contains more Galactose +170%

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

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

181%

131%

Minerals Daily Need Coverage Score

45%

57%

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.