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.
USDA sources for nutritional information: Basil (Basil, fresh) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and basil contain similar amounts of calories - spinach has 23 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, basil is heavier in protein, lighter in carbs and heavier in fat compared to spinach per calorie. Basil has a macronutrient ratio of 44:37:19 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Spinach | |
|---|---|---|
| Protein | 44% | 39% |
| Carbohydrates | 37% | 49% |
| Fat | 19% | 12% |
| 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 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 Spinach .
Basil g
()
|
Daily Values (%) |
Spinach 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 spinach or basil contain more calories in 100 grams?Spinach and basil contain similar amounts of calories - spinach has 23 calories in 100g and basil has 23 calories.
Is spinach or basil better for 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.
Does spinach or basil have more carbohydrates?
By weight, both spinach and basil are low in carbohydrates - spinach has 3.6g of carbs for 100g and basil has 2.7g of carbohydrates.
Does spinach or basil contain more calcium?
Both spinach and basil are high in calcium. Basil has 80% more calcium than spinach - spinach has 99mg of calcium in 100 grams and basil has 177mg of calcium.
Does spinach or basil contain more iron?
Both spinach and basil are high in iron. Basil has 20% more iron than spinach - spinach has 2.7mg of iron in 100 grams and basil has 3.2mg of iron.
Does spinach or basil contain more potassium?
Both spinach and basil are high in potassium. Spinach has 90% more potassium than basil - spinach has 558mg of potassium in 100 grams and basil has 295mg of potassium.