Basil vs. Spinach — In-Depth Nutrition Comparison
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Important differences between basil and spinach
- Basil has more copper, manganese, and vitamin C; however, spinach has more vitamin A, vitamin K, folate, vitamin B2, vitamin E, vitamin B6, and magnesium.
- Spinach's daily need coverage for vitamin A is 104% more.
- Basil has 2 times more copper than spinach. Basil has 0.385mg of copper, while spinach has 0.174mg.
- Basil has a higher glycemic index than spinach.
The food varieties used in the comparison are Basil, fresh and Spinach, cooked, boiled, drained, without salt.
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 CalciumCalcium | +30.1% |
| Contains more CopperCopper | +121.3% |
| Contains less SodiumSodium | -94.3% |
| Contains more ManganeseManganese | +22.8% |
| Contains more MagnesiumMagnesium | +35.9% |
| Contains more PotassiumPotassium | +58% |
| Contains more IronIron | +12.6% |
| Contains more SeleniumSelenium | +400% |
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 CVitamin C | +83.7% |
| Contains more Vitamin B3Vitamin B3 | +84.1% |
| Contains more Vitamin B5Vitamin B5 | +44.1% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 414.8µg | 493.6µg | 66% |
| Vitamin A | 264µg | 524µg | 29% |
| Copper | 0.385mg | 0.174mg | 23% |
| Folate | 68µg | 146µg | 20% |
| Vitamin B2 | 0.076mg | 0.236mg | 12% |
| Vitamin C | 18mg | 9.8mg | 9% |
| Vitamin E | 0.8mg | 2.08mg | 9% |
| Manganese | 1.148mg | 0.935mg | 9% |
| Vitamin B6 | 0.155mg | 0.242mg | 7% |
| Magnesium | 64mg | 87mg | 5% |
| Potassium | 295mg | 466mg | 5% |
| Iron | 3.17mg | 3.57mg | 5% |
| Vitamin B1 | 0.034mg | 0.095mg | 5% |
| Calcium | 177mg | 136mg | 4% |
| Fiber | 1.6g | 2.4g | 3% |
| Sodium | 4mg | 70mg | 3% |
| Vitamin B3 | 0.902mg | 0.49mg | 3% |
| Selenium | 0.3µg | 1.5µg | 2% |
| Choline | 11.4mg | 19.7mg | 2% |
| Polyunsaturated fat | 0.389g | 0.109g | 2% |
| Fats | 0.64g | 0.26g | 1% |
| Vitamin B5 | 0.209mg | 0.145mg | 1% |
| Calories | 23kcal | 23kcal | 0% |
| Protein | 3.15g | 2.97g | 0% |
| Protein per 100 calories | 14g | 13g | N/A |
| Calories per 10 g protein | 73kcal | 77kcal | N/A |
| Weight per 100 calories | 435g | 435g | N/A |
| Net carbs | 1.05g | 1.35g | N/A |
| Carbs | 2.65g | 3.75g | 0% |
| Sugar | 0.3g | 0.43g | N/A |
| Zinc | 0.81mg | 0.76mg | 0% |
| Phosphorus | 56mg | 56mg | 0% |
| Saturated fat | 0.041g | 0.043g | 0% |
| Monounsaturated fat | 0.088g | 0.006g | 0% |
| Tryptophan | 0.039mg | 0.04mg | 0% |
| Threonine | 0.104mg | 0.127mg | 0% |
| Isoleucine | 0.104mg | 0.152mg | 0% |
| Leucine | 0.191mg | 0.231mg | 0% |
| Lysine | 0.11mg | 0.182mg | 0% |
| Methionine | 0.036mg | 0.055mg | 0% |
| Phenylalanine | 0.13mg | 0.134mg | 0% |
| Valine | 0.127mg | 0.168mg | 0% |
| Histidine | 0.051mg | 0.066mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +146.2% |
| Contains more CarbsCarbs | +41.5% |
| Contains more OtherOther | +20.7% |
~equal in
Protein
~2.97g
~equal in
Water
~91.21g
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
~0.043g
