Basil vs. Spinach

Nutrition comparison of Basil and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of basil versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in basil and spinach:

  • Both spinach and basil are high in Vitamin A, Vitamin C, Vitamin K, calcium, iron and potassium.
  • Spinach has more thiamin, riboflavin and folate, however, basil contains more pantothenic acid.
  • Spinach is a great source of dietary fiber.
Detailed nutritional comparison of basil and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Basil (Basil, fresh) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Basil src
Image of Spinach src

Calories and Carbs

calories

Spinach and basil contain similar amounts of calories - spinach has 23 calories per 100 grams and basil has 23 calories.

Basil Spinach
Protein ~ 43%
Carbohydrates ~ 57%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Both spinach and basil are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and basil has 2.7g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has 38% more dietary fiber than basil - spinach has 2.2g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.

sugar

Spinach and basil contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and basil has 0.3g of sugar.



Protein

protein

Spinach and basil contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and basil has 3.2g of protein.

Fat

saturated fat

Both spinach and basil are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and basil has 0.04g of saturated fat.

Vitamins

Vitamin C

Both spinach and basil are high in Vitamin C. Spinach has 56% more Vitamin C than basil - spinach has 28.1mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.

Vitamin A

Both spinach and basil are high in Vitamin A. Spinach has 78% more Vitamin A than basil - spinach has 469ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.

Vitamin E

Spinach and basil contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.

Vitamin K

Both spinach and basil are high in Vitamin K. Spinach has 16% more Vitamin K than basil - spinach has 482.9ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.

The B Vitamins

Spinach has more thiamin, riboflavin and folate, however, basil contains more pantothenic acid. Both basil and spinach contain significant amounts of niacin and Vitamin B6.

Basil Spinach
Thiamin 0.034 MG 0.078 MG
Riboflavin 0.076 MG 0.189 MG
Niacin 0.902 MG 0.724 MG
Pantothenic acid 0.209 MG 0.065 MG
Vitamin B6 0.155 MG 0.195 MG
Folate 68 UG 194 UG

Minerals

calcium

Both spinach and basil are high in calcium. Basil has 79% more calcium than spinach - spinach has 99mg of calcium per 100 grams and basil has 177mg of calcium.

iron

Both spinach and basil are high in iron. Basil has 17% more iron than spinach - spinach has 2.7mg of iron per 100 grams and basil has 3.2mg of iron.

potassium

Both spinach and basil are high in potassium. Spinach has 89% more potassium than basil - spinach has 558mg of potassium per 100 grams and basil has 295mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both basil and spinach contain significant amounts of beta-carotene.

Basil Spinach
beta-carotene 3142 UG 5626 UG
lutein + zeaxanthin 5650 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than spinach per 100 grams.

Basil Spinach
alpha linoleic acid 0.316 G 0.138 G
Total 0.316 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, basil has more linoleic acid than spinach per 100 grams.

Basil Spinach
linoleic acid 0.073 G 0.026 G
Total 0.073 G 0.026 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Basil (Basil, fresh) and Spinach (Spinach, raw) .

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