Basil vs. Spinach raw — In-Depth Nutrition Comparison
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Differences between basil and spinach raw
- Basil has more copper, manganese, and calcium, while spinach raw has more vitamin A, vitamin K, folate, vitamin C, vitamin B2, vitamin E, and potassium.
- Spinach raw's daily need coverage for vitamin A is 82% higher.
- Spinach raw contains 3 times less copper than basil. Basil contains 0.385mg of copper, while spinach raw contains 0.13mg.
- Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of basil is 70.
The food types used in this comparison are Basil, fresh and Spinach, raw.
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 | +78.8% |
| Contains more IronIron | +17% |
| Contains more CopperCopper | +196.2% |
| Contains more ZincZinc | +52.8% |
| Contains more PhosphorusPhosphorus | +14.3% |
| Contains less SodiumSodium | -94.9% |
| Contains more ManganeseManganese | +28% |
| Contains more MagnesiumMagnesium | +23.4% |
| Contains more PotassiumPotassium | +89.2% |
| Contains more SeleniumSelenium | +233.3% |
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 B3Vitamin B3 | +24.6% |
| Contains more Vitamin B5Vitamin B5 | +221.5% |
| Contains more Vitamin CVitamin C | +56.1% |
| Contains more Vitamin AVitamin A | +77.7% |
| Contains more Vitamin EVitamin E | +153.8% |
| Contains more Vitamin B1Vitamin B1 | +129.4% |
| Contains more Vitamin B2Vitamin B2 | +148.7% |
| Contains more Vitamin B6Vitamin B6 | +25.8% |
| Contains more Vitamin KVitamin K | +16.4% |
| Contains more FolateFolate | +185.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 414.8µg | 482.9µg | 57% |
| Folate | 68µg | 194µg | 32% |
| Copper | 0.385mg | 0.13mg | 28% |
| Vitamin A | 264µg | 469µg | 23% |
| Vitamin C | 18mg | 28.1mg | 11% |
| Manganese | 1.148mg | 0.897mg | 11% |
| Vitamin B2 | 0.076mg | 0.189mg | 9% |
| Calcium | 177mg | 99mg | 8% |
| Potassium | 295mg | 558mg | 8% |
| Vitamin E | 0.8mg | 2.03mg | 8% |
| Iron | 3.17mg | 2.71mg | 6% |
| Magnesium | 64mg | 79mg | 4% |
| Vitamin B1 | 0.034mg | 0.078mg | 4% |
| Zinc | 0.81mg | 0.53mg | 3% |
| Sodium | 4mg | 79mg | 3% |
| Vitamin B5 | 0.209mg | 0.065mg | 3% |
| Vitamin B6 | 0.155mg | 0.195mg | 3% |
| Fiber | 1.6g | 2.2g | 2% |
| Protein | 3.15g | 2.86g | 1% |
| Phosphorus | 56mg | 49mg | 1% |
| Selenium | 0.3µg | 1µg | 1% |
| Vitamin B3 | 0.902mg | 0.724mg | 1% |
| Choline | 11.4mg | 19.3mg | 1% |
| Polyunsaturated fat | 0.389g | 0.165g | 1% |
| Calories | 23kcal | 23kcal | 0% |
| Protein per 100 calories | 14g | 12g | N/A |
| Calories per 10 g protein | 73kcal | 80kcal | N/A |
| Weight per 100 calories | 435g | 435g | N/A |
| Fats | 0.64g | 0.39g | 0% |
| Net carbs | 1.05g | 1.43g | N/A |
| Carbs | 2.65g | 3.63g | 0% |
| Sugar | 0.3g | 0.42g | N/A |
| Saturated fat | 0.041g | 0.063g | 0% |
| Monounsaturated fat | 0.088g | 0.01g | 0% |
| Tryptophan | 0.039mg | 0.039mg | 0% |
| Threonine | 0.104mg | 0.122mg | 0% |
| Isoleucine | 0.104mg | 0.147mg | 0% |
| Leucine | 0.191mg | 0.223mg | 0% |
| Lysine | 0.11mg | 0.174mg | 0% |
| Methionine | 0.036mg | 0.053mg | 0% |
| Phenylalanine | 0.13mg | 0.129mg | 0% |
| Valine | 0.127mg | 0.161mg | 0% |
| Histidine | 0.051mg | 0.064mg | 0% |
| Fructose | 0.02g | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.15 g
Fats:
0.64 g
Carbs:
2.65 g
Water:
92.06 g
Other:
1.5 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more FatsFats | +64.1% |
| Contains more CarbsCarbs | +37% |
| Contains more OtherOther | +14.7% |
~equal in
Protein
~2.86g
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.389 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains less Sat. FatSaturated fat | -34.9% |
| Contains more Mono. FatMonounsaturated fat | +780% |
| Contains more Poly. FatPolyunsaturated fat | +135.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.02 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.27 g
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
| Contains more GalactoseGalactose | +170% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +450% |
| Contains more FructoseFructose | +650% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g