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Spinach vs. Basil — In-Depth Nutrition Comparison

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Important differences between Spinach and Basil

  • Spinach has more Vitamin K, Vitamin A RAE, 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 K is 66% more.
  • Spinach has 3 times more Vitamin B2 than Basil. Spinach has 0.236mg of Vitamin B2, while Basil has 0.076mg.

The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Basil, fresh.

Infographic

Spinach 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.
:
5
Basil
Contains more Iron +12.6%
Contains more Magnesium +35.9%
Contains more Potassium +58%
Contains more Selenium +400%
Contains more Calcium +30.1%
Contains less Sodium -94.3%
Contains more Copper +121.3%
Contains more Manganese +22.8%
Equal in Phosphorus - 56
Equal in Zinc - 0.81
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Iron +12.6%
Contains more Magnesium +35.9%
Contains more Potassium +58%
Contains more Selenium +400%
Contains more Calcium +30.1%
Contains less Sodium -94.3%
Contains more Copper +121.3%
Contains more Manganese +22.8%
Equal in Phosphorus - 56
Equal in Zinc - 0.81

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.
:
3
Basil
Contains more Vitamin A +98.7%
Contains more Vitamin E +160%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B2 +210.5%
Contains more Vitamin B6 +56.1%
Contains more Folate +114.7%
Contains more Vitamin K +19%
Contains more Vitamin C +83.7%
Contains more Vitamin B3 +84.1%
Contains more Vitamin B5 +44.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Contains more Vitamin A +98.7%
Contains more Vitamin E +160%
Contains more Vitamin B1 +179.4%
Contains more Vitamin B2 +210.5%
Contains more Vitamin B6 +56.1%
Contains more Folate +114.7%
Contains more Vitamin K +19%
Contains more Vitamin C +83.7%
Contains more Vitamin B3 +84.1%
Contains more Vitamin B5 +44.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Basil
Contains more Carbs +41.5%
Contains more Other +20.7%
Contains more Fats +146.2%
Equal in Protein - 3.15
Equal in Water - 92.06
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 Carbs +41.5%
Contains more Other +20.7%
Contains more Fats +146.2%
Equal in Protein - 3.15
Equal in Water - 92.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Basil
Contains more Monounsaturated Fat +1366.7%
Contains more Polyunsaturated fat +256.9%
Equal in Saturated Fat - 0.041
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains more Monounsaturated Fat +1366.7%
Contains more Polyunsaturated fat +256.9%
Equal in Saturated Fat - 0.041

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Basil Opinion
Net carbs 1.35g 1.05g Spinach
Protein 2.97g 3.15g Basil
Fats 0.26g 0.64g Basil
Carbs 3.75g 2.65g Spinach
Calories 23kcal 23kcal
Fructose 0.02g Basil
Sugar 0.43g 0.3g Basil
Fiber 2.4g 1.6g Spinach
Calcium 136mg 177mg Basil
Iron 3.57mg 3.17mg Spinach
Magnesium 87mg 64mg Spinach
Phosphorus 56mg 56mg
Potassium 466mg 295mg Spinach
Sodium 70mg 4mg Basil
Zinc 0.76mg 0.81mg Basil
Copper 0.174mg 0.385mg Basil
Manganese 0.935mg 1.148mg Basil
Selenium 1.5µg 0.3µg Spinach
Vitamin A 10481IU 5275IU Spinach
Vitamin A RAE 524µg 264µg Spinach
Vitamin E 2.08mg 0.8mg Spinach
Vitamin C 9.8mg 18mg Basil
Vitamin B1 0.095mg 0.034mg Spinach
Vitamin B2 0.236mg 0.076mg Spinach
Vitamin B3 0.49mg 0.902mg Basil
Vitamin B5 0.145mg 0.209mg Basil
Vitamin B6 0.242mg 0.155mg Spinach
Folate 146µg 68µg Spinach
Vitamin K 493.6µg 414.8µg Spinach
Tryptophan 0.04mg 0.039mg Spinach
Threonine 0.127mg 0.104mg Spinach
Isoleucine 0.152mg 0.104mg Spinach
Leucine 0.231mg 0.191mg Spinach
Lysine 0.182mg 0.11mg Spinach
Methionine 0.055mg 0.036mg Spinach
Phenylalanine 0.134mg 0.13mg Spinach
Valine 0.168mg 0.127mg Spinach
Histidine 0.066mg 0.051mg Spinach
Saturated Fat 0.043g 0.041g Basil
Monounsaturated Fat 0.006g 0.088g Basil
Polyunsaturated fat 0.109g 0.389g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Basil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
183%
Spinach
131%
Basil
Minerals Daily Need Coverage Score
52%
Spinach
57%
Basil

Comparison summary

Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 38)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $2.6)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 66mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.002g)
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.

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.