Spinach vs. Basil — In-Depth Nutrition Comparison
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Important differences between spinach and basil
- Spinach has more vitamin A, vitamin K, folate, vitamin B2, vitamin E, vitamin B6, and magnesium; however, basil has more copper, manganese, and vitamin C.
- Spinach's daily need coverage for vitamin A is 104% more.
- Spinach has 3 times more vitamin B2 than basil. Spinach has 0.236mg of vitamin B2, while basil has 0.076mg.
- Basil has a higher glycemic index than spinach.
The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Basil, fresh.
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 MagnesiumMagnesium | +35.9% |
| Contains more PotassiumPotassium | +58% |
| Contains more IronIron | +12.6% |
| Contains more SeleniumSelenium | +400% |
| Contains more CalciumCalcium | +30.1% |
| Contains more CopperCopper | +121.3% |
| Contains less SodiumSodium | -94.3% |
| Contains more ManganeseManganese | +22.8% |
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.
| Contains more Vitamin AVitamin A | +98.5% |
| Contains more Vitamin EVitamin E | +160% |
| Contains more Vitamin B1Vitamin B1 | +179.4% |
| Contains more Vitamin B2Vitamin B2 | +210.5% |
| Contains more Vitamin B6Vitamin B6 | +56.1% |
| Contains more Vitamin KVitamin K | +19% |
| Contains more FolateFolate | +114.7% |
| Contains more CholineCholine | +72.8% |
| Contains more Vitamin CVitamin C | +83.7% |
| Contains more Vitamin B3Vitamin B3 | +84.1% |
| Contains more Vitamin B5Vitamin B5 | +44.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +41.5% |
| Contains more OtherOther | +20.7% |
| Contains more FatsFats | +146.2% |
~equal in
Protein
~3.15g
~equal in
Water
~92.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1366.7% |
| Contains more Poly. FatPolyunsaturated fat | +256.9% |
~equal in
Saturated fat
~0.041g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 493.6µg | 414.8µg | 66% |
| Vitamin A | 524µg | 264µg | 29% |
| Copper | 0.174mg | 0.385mg | 23% |
| Folate | 146µg | 68µg | 20% |
| Vitamin B2 | 0.236mg | 0.076mg | 12% |
| Manganese | 0.935mg | 1.148mg | 9% |
| Vitamin C | 9.8mg | 18mg | 9% |
| Vitamin E | 2.08mg | 0.8mg | 9% |
| Vitamin B6 | 0.242mg | 0.155mg | 7% |
| Vitamin B1 | 0.095mg | 0.034mg | 5% |
| Iron | 3.57mg | 3.17mg | 5% |
| Potassium | 466mg | 295mg | 5% |
| Magnesium | 87mg | 64mg | 5% |
| Calcium | 136mg | 177mg | 4% |
| Vitamin B3 | 0.49mg | 0.902mg | 3% |
| Sodium | 70mg | 4mg | 3% |
| Fiber | 2.4g | 1.6g | 3% |
| Choline | 19.7mg | 11.4mg | 2% |
| Polyunsaturated fat | 0.109g | 0.389g | 2% |
| Selenium | 1.5µg | 0.3µg | 2% |
| Fats | 0.26g | 0.64g | 1% |
| Vitamin B5 | 0.145mg | 0.209mg | 1% |
| Calories | 23kcal | 23kcal | 0% |
| Protein | 2.97g | 3.15g | 0% |
| Carbs | 3.75g | 2.65g | 0% |
| Net carbs | 1.35g | 1.05g | N/A |
| Sugar | 0.43g | 0.3g | N/A |
| Zinc | 0.76mg | 0.81mg | 0% |
| Phosphorus | 56mg | 56mg | 0% |
| Saturated fat | 0.043g | 0.041g | 0% |
| Monounsaturated fat | 0.006g | 0.088g | 0% |
| Tryptophan | 0.04mg | 0.039mg | 0% |
| Threonine | 0.127mg | 0.104mg | 0% |
| Isoleucine | 0.152mg | 0.104mg | 0% |
| Leucine | 0.231mg | 0.191mg | 0% |
| Lysine | 0.182mg | 0.11mg | 0% |
| Methionine | 0.055mg | 0.036mg | 0% |
| Phenylalanine | 0.134mg | 0.13mg | 0% |
| Valine | 0.168mg | 0.127mg | 0% |
| Histidine | 0.066mg | 0.051mg | 0% |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
135%
104%
Minerals Daily Need Coverage Score
52%
57%
Comparison summary
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 38)
Which food is cheaper?
Spinach is cheaper (difference - $2.6)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Basil is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Basil contains less Sodium (difference - 66mg)
Which food is lower in Saturated fat?
Basil is lower in Saturated fat (difference - 0.002g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.