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% |
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% |
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
