Basil vs. Arugula
Nutrition comparison of Basil and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and arugula:
- Both arugula and basil are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
- Basil has more niacin, however, arugula contains more pantothenic acid.
- Basil is an excellent source of iron.
USDA sources for nutritional information: Basil (Basil, fresh) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and basil contain similar amounts of calories - arugula has 25 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, basil is heavier in protein, lighter in carbs and similar to arugula for fat. Basil has a macronutrient ratio of 44:37:19 and for arugula, 33:47:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Arugula | |
|---|---|---|
| Protein | 44% | 33% |
| Carbohydrates | 37% | 47% |
| Fat | 19% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and basil are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.
dietary fiber
Arugula and basil contain similar amounts of dietary fiber - arugula has 1.6g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Arugula and basil contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Arugula and basil contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both arugula and basil are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Both arugula and basil are high in Vitamin C. Basil has 20% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Both arugula and basil are high in Vitamin A. Basil has 122% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Arugula and basil contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Both arugula and basil are high in Vitamin K. Basil has 282% more Vitamin K than arugula - arugula has 108.6ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Basil has more niacin, however, arugula contains more pantothenic acid. Both basil and arugula contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Basil | Arugula | |
|---|---|---|
| Thiamin | 0.034 MG | 0.044 MG |
| Riboflavin | 0.076 MG | 0.086 MG |
| Niacin | 0.902 MG | 0.305 MG |
| Pantothenic acid | 0.209 MG | 0.437 MG |
| Vitamin B6 | 0.155 MG | 0.073 MG |
| Folate | 68 UG | 97 UG |
Minerals
calcium
Both arugula and basil are high in calcium. Basil has 11% more calcium than arugula - arugula has 160mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 117% more iron than arugula - arugula has 1.5mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both arugula and basil are high in potassium. Arugula has 25% more potassium than basil - arugula has 369mg 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 arugula contain significant amounts of lutein + zeaxanthin.
| Basil | Arugula | |
|---|---|---|
| beta-carotene | 3142 UG | 1424 UG |
| lutein + zeaxanthin | 5650 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both basil and arugula contain significant amounts of alpha linoleic acid (ALA).
| Basil | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.17 G |
| Total | 0.316 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, both basil and arugula contain significant amounts of linoleic acid.
| Basil | Arugula | |
|---|---|---|
| linoleic acid | 0.073 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.073 G | 0.132 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Basil or Arugula .
Basil g
()
|
Daily Values (%) |
Arugula g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does arugula or basil contain more calories in 100 grams?Arugula and basil contain similar amounts of calories - arugula has 25 calories in 100g and basil has 23 calories.
Is arugula or basil better for protein?
Arugula and basil contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and basil has 3.2g of protein.
Does arugula or basil have more carbohydrates?
By weight, both arugula and basil are low in carbohydrates - arugula has 3.7g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.
Does arugula or basil contain more calcium?
Both arugula and basil are high in calcium. Basil has 10% more calcium than arugula - arugula has 160mg of calcium in 100 grams and basil has 177mg of calcium.
Does arugula or basil contain more iron?
Basil is an abundant source of iron and it has 120% more iron than arugula - arugula has 1.5mg of iron in 100 grams and basil has 3.2mg of iron.
Does arugula or basil contain more potassium?
Both arugula and basil are high in potassium. Arugula has 30% more potassium than basil - arugula has 369mg of potassium in 100 grams and basil has 295mg of potassium.