Spinach raw vs. Basil — In-Depth Nutrition Comparison
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Differences between spinach raw and basil
- Spinach raw has more vitamin A, vitamin K, folate, vitamin C, vitamin B2, vitamin E, and potassium, while basil has more copper, manganese, and calcium.
- Spinach raw's daily need coverage for vitamin A is 82% higher.
- Basil contains 3 times less folate than spinach raw. Spinach raw contains 194µg of folate, while basil contains 68µg.
- 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 Spinach, raw 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 | +23.4% |
| Contains more PotassiumPotassium | +89.2% |
| Contains more SeleniumSelenium | +233.3% |
| 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% |
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 | +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% |
| Contains more Vitamin B3Vitamin B3 | +24.6% |
| Contains more Vitamin B5Vitamin B5 | +221.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 414.8µg | 57% |
| Folate | 194µg | 68µg | 32% |
| Copper | 0.13mg | 0.385mg | 28% |
| Vitamin A | 469µg | 264µg | 23% |
| Vitamin C | 28.1mg | 18mg | 11% |
| Manganese | 0.897mg | 1.148mg | 11% |
| Vitamin B2 | 0.189mg | 0.076mg | 9% |
| Calcium | 99mg | 177mg | 8% |
| Potassium | 558mg | 295mg | 8% |
| Vitamin E | 2.03mg | 0.8mg | 8% |
| Iron | 2.71mg | 3.17mg | 6% |
| Magnesium | 79mg | 64mg | 4% |
| Vitamin B1 | 0.078mg | 0.034mg | 4% |
| Zinc | 0.53mg | 0.81mg | 3% |
| Sodium | 79mg | 4mg | 3% |
| Vitamin B5 | 0.065mg | 0.209mg | 3% |
| Vitamin B6 | 0.195mg | 0.155mg | 3% |
| Fiber | 2.2g | 1.6g | 2% |
| Protein | 2.86g | 3.15g | 1% |
| Phosphorus | 49mg | 56mg | 1% |
| Selenium | 1µg | 0.3µg | 1% |
| Vitamin B3 | 0.724mg | 0.902mg | 1% |
| Choline | 19.3mg | 11.4mg | 1% |
| Polyunsaturated fat | 0.165g | 0.389g | 1% |
| Calories | 23kcal | 23kcal | 0% |
| Protein per 100 calories | 12g | 14g | N/A |
| Calories per 10 g protein | 80kcal | 73kcal | N/A |
| Weight per 100 calories | 435g | 435g | N/A |
| Fats | 0.39g | 0.64g | 0% |
| Net carbs | 1.43g | 1.05g | N/A |
| Carbs | 3.63g | 2.65g | 0% |
| Sugar | 0.42g | 0.3g | N/A |
| Saturated fat | 0.063g | 0.041g | 0% |
| Monounsaturated fat | 0.01g | 0.088g | 0% |
| Tryptophan | 0.039mg | 0.039mg | 0% |
| Threonine | 0.122mg | 0.104mg | 0% |
| Isoleucine | 0.147mg | 0.104mg | 0% |
| Leucine | 0.223mg | 0.191mg | 0% |
| Lysine | 0.174mg | 0.11mg | 0% |
| Methionine | 0.053mg | 0.036mg | 0% |
| Phenylalanine | 0.129mg | 0.13mg | 0% |
| Valine | 0.161mg | 0.127mg | 0% |
| Histidine | 0.064mg | 0.051mg | 0% |
| Fructose | 0.15g | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
3.15 g
Fats:
0.64 g
Carbs:
2.65 g
Water:
92.06 g
Other:
1.5 g
| Contains more CarbsCarbs | +37% |
| Contains more OtherOther | +14.7% |
| Contains more ProteinProtein | +10.1% |
| Contains more FatsFats | +64.1% |
~equal in
Water
~92.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.389 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:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.02 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.27 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +450% |
| Contains more FructoseFructose | +650% |
| Contains more GalactoseGalactose | +170% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g