Vegan Food with Nutrition Similar to Basil


image of basil

Similar to Basil

A very popular and nutrient dense spice, basil is an excellent source of Vitamin A, calcium and iron. It is also a good source of Vitamin C and potassium. One cup of basil contains about 10 calories.

Many foods are similar nutritionally to basil, including collard greens, spinach, parsley and scallion. Other similar foods include black pepper and romaine lettuce.

We compared the key nutrients in basil (Vitamin C, potassium, Vitamin A, calcium and iron) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
plants and vegetables: Collard Greens, Spinach, Parsley, Scallion, Cilantro, Endive, Sage, Watercress, Butterhead Lettuce, Kale, Arugula, Chives, Fennel, Oregano, Asparagus, Green Bean, Kimchi, Black Pepper, Romaine Lettuce
nuts, grains and legumes: Soybean Oil
The details of the top vegan 20 foods most nutritionally similar to basil are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to basil. Collard greens, spinach, parsley, scallion and cilantro are all high in Vitamin C, potassium, Vitamin A, calcium and or iron.

Collard Greens

image of collard greens

Similarity: > 99%

Collard greens are high in many of the same nutrients as basil, including Vitamin C, Vitamin A, calcium and potassium. Also, collard greens contains more dietary fiber, Vitamin E and folate than basil.

For 100 grams of basil and collard greens:


Basil
(200 leaves)
Collard Greens
(2.75 cups)
18
Vitamin C (MG)
35
295
potassium (MG)
213
264
Vitamin A (UG)
251
177
calcium (MG)
232
3.2
iron (MG)
0.47
View More
0.998 | 0.998 | 3.86 Complete Comparison:
Collard Greens vs. Basil


Spinach

image of spinach

Similarity: > 99%

Spinach is high in many of the same nutrients as basil, including Vitamin C, Vitamin A, calcium, iron and potassium. Also, spinach contains more dietary fiber, riboflavin and folate than basil.

For 100 grams of basil and spinach:


Basil
(200 leaves)
Spinach
(3.5 cups)
18
Vitamin C (MG)
28
295
potassium (MG)
558
264
Vitamin A (UG)
469
177
calcium (MG)
99
3.2
iron (MG)
2.7
View More
0.997 | 0.997 | 4.7 Complete Comparison:
Spinach vs. Basil


Parsley

image of parsley

Similarity: > 99%

Parsley is high in many of the same nutrients as basil, including Vitamin C, Vitamin A, calcium, iron and potassium. Also, parsley contains more dietary fiber and folate than basil.

For 100 grams of basil and parsley:


Basil
(200 leaves)
Parsley
(1.75 cup)
18
Vitamin C (MG)
133
295
potassium (MG)
554
264
Vitamin A (UG)
421
177
calcium (MG)
138
3.2
iron (MG)
6.2
View More
0.996 | 0.996 | 4.88 Complete Comparison:
Parsley vs. Basil


Scallion

image of scallion

Similarity: > 99%

Scallion is also high in Vitamin C, calcium and potassium. Also, scallion contains more dietary fiber than basil.

For 100 grams of basil and scallion:


Basil
(200 leaves)
Scallion
(1 cup)
18
Vitamin C (MG)
19
295
potassium (MG)
276
264
Vitamin A (UG)
50
177
calcium (MG)
72
3.2
iron (MG)
1.5
View More
0.996 | 0.996 | 2.47 Complete Comparison:
Scallion vs. Basil


Cilantro

image of cilantro

Similarity: > 99%

Cilantro is high in many of the same nutrients as basil, including Vitamin C, Vitamin A, calcium and potassium. Also, cilantro contains more dietary fiber, Vitamin E and riboflavin than basil.

For 100 grams of basil and cilantro:


Basil
(200 leaves)
Cilantro
(6 cups)
18
Vitamin C (MG)
27
295
potassium (MG)
521
264
Vitamin A (UG)
337
177
calcium (MG)
67
3.2
iron (MG)
1.8
View More
0.996 | 0.996 | 3.73 Complete Comparison:
Cilantro vs. Basil


Endive

image of endive

Similarity: > 95%

Endive is also high in Vitamin A, calcium and potassium. Also, endive contains more dietary fiber, pantothenic acid and folate than basil.

For 100 grams of basil and endive:


Basil
(200 leaves)
Endive
(2 cups)
18
Vitamin C (MG)
6.5
295
potassium (MG)
314
264
Vitamin A (UG)
108
177
calcium (MG)
52
3.2
iron (MG)
0.83
View More
0.993 | 0.993 | 2.82 Complete Comparison:
Endive vs. Basil


Sage

image of sage

Similarity: > 95%

More nutritionally dense than basil, sage is high in many of the same nutrients as basil, including Vitamin C, Vitamin A, calcium, iron and potassium. Also, sage contains more dietary fiber, protein and Vitamin E than basil.

For 100 grams of basil and sage:


Basil
(200 leaves)
Sage
(143 tsps)
18
Vitamin C (MG)
32
295
potassium (MG)
1070
264
Vitamin A (UG)
295
177
calcium (MG)
1652
3.2
iron (MG)
28
View More
0.992 | 0.992 | 12.5 Complete Comparison:
Sage vs. Basil


Watercress

image of watercress

Similarity: > 95%

Watercress are high in many of the same nutrients as basil, including Vitamin C, Vitamin A, calcium and potassium.

For 100 grams of basil and watercress:


Basil
(200 leaves)
Watercress
(3 cups)
18
Vitamin C (MG)
43
295
potassium (MG)
330
264
Vitamin A (UG)
160
177
calcium (MG)
120
3.2
iron (MG)
0.2
View More
0.987 | 0.987 | 2.93 Complete Comparison:
Watercress vs. Basil


Butterhead Lettuce

image of butterhead lettuce

Similarity: > 95%

Butterhead lettuce is also high in Vitamin A and potassium.

For 100 grams of basil and butterhead lettuce:


Basil
(200 leaves)
Butterhead Lettuce
(1.75 cup)
18
Vitamin C (MG)
3.7
295
potassium (MG)
238
264
Vitamin A (UG)
166
177
calcium (MG)
35
3.2
iron (MG)
1.2
View More
0.983 | 0.983 | 2.23 Complete Comparison:
Butterhead Lettuce vs. Basil


Kale

image of kale

Similarity: > 95%

Kale is high in many of the same nutrients as basil, including Vitamin C, Vitamin A, calcium and potassium. Also, kale contains more dietary fiber, thiamin and riboflavin than basil.

For 100 grams of basil and kale:


Basil
(200 leaves)
Kale
(5 cups)
18
Vitamin C (MG)
93
295
potassium (MG)
348
264
Vitamin A (UG)
241
177
calcium (MG)
254
3.2
iron (MG)
1.6
View More
0.974 | 0.974 | 4.77 Complete Comparison:
Kale vs. Basil


Arugula

image of arugula

Similarity: > 95%

Arugula is high in many of the same nutrients as basil, including Vitamin C, Vitamin A, calcium and potassium. Also, arugula contains more dietary fiber than basil.

For 100 grams of basil and arugula:


Basil
(200 leaves)
Arugula
(50 leaves)
18
Vitamin C (MG)
15
295
potassium (MG)
369
264
Vitamin A (UG)
119
177
calcium (MG)
160
3.2
iron (MG)
1.5
View More
0.969 | 0.969 | 2.95 Complete Comparison:
Arugula vs. Basil


Chives

image of chives

Similarity: > 95%

Chives are high in many of the same nutrients as basil, including Vitamin C, Vitamin A, calcium and potassium. Also, chives contains more dietary fiber and folate than basil.

For 100 grams of basil and chives:


Basil
(200 leaves)
Chives
(33 tbsps)
18
Vitamin C (MG)
58
295
potassium (MG)
296
264
Vitamin A (UG)
218
177
calcium (MG)
92
3.2
iron (MG)
1.6
View More
0.962 | 0.962 | 3.79 Complete Comparison:
Chives vs. Basil


Fennel

image of fennel

Similarity: > 95%

Fennel is also high in calcium and potassium. Also, fennel contains more dietary fiber than basil.

For 100 grams of basil and fennel:


Basil
(200 leaves)
Fennel
(1.25 cup)
18
Vitamin C (MG)
12
295
potassium (MG)
414
264
Vitamin A (UG)
48
177
calcium (MG)
49
3.2
iron (MG)
0.73
View More
0.96 | 0.96 | 1.94 Complete Comparison:
Fennel vs. Basil


Oregano

image of oregano

Similarity: > 90%

More nutritionally dense than basil, oregano is also high in calcium, iron and potassium. Also, oregano contains more dietary fiber, protein and Vitamin E than basil.

For 100 grams of basil and oregano:


Basil
(200 leaves)
Oregano
(100 tsps)
18
Vitamin C (MG)
2.3
295
potassium (MG)
1260
264
Vitamin A (UG)
85
177
calcium (MG)
1597
3.2
iron (MG)
37
View More
0.944 | 0.944 | 11.41 Complete Comparison:
Oregano vs. Basil


Asparagus

image of asparagus

Similarity: > 90%

Asparagus are also high in iron and potassium. Also, asparagus contains more dietary fiber and thiamin than basil.

For 100 grams of basil and asparagus:


Basil
(200 leaves)
Asparagus
(3/4 cup)
18
Vitamin C (MG)
5.6
295
potassium (MG)
202
264
Vitamin A (UG)
38
177
calcium (MG)
24
3.2
iron (MG)
2.1
View More
0.932 | 0.932 | 1.95 Complete Comparison:
Asparagus vs. Basil


Green Bean

image of green bean

Similarity: > 90%

Green bean is also high in Vitamin C and potassium. Also, green bean contains more dietary fiber than basil.

For 100 grams of basil and green bean:


Basil
(200 leaves)
Green Bean
(1 cup)
18
Vitamin C (MG)
12
295
potassium (MG)
211
264
Vitamin A (UG)
35
177
calcium (MG)
37
3.2
iron (MG)
1
View More
0.923 | 0.923 | 1.85 Complete Comparison:
Green Bean vs. Basil


Kimchi

image of kimchi

Similarity: > 90%

Kimchi is also high in iron and contains some of the same nutrients. Also, kimchi contains more dietary fiber and riboflavin than basil.

For 100 grams of basil and kimchi:


Basil
(200 leaves)
Kimchi
(5/8 cup)
18
Vitamin C (MG)
0
295
potassium (MG)
151
264
Vitamin A (UG)
5
177
calcium (MG)
33
3.2
iron (MG)
2.5
View More
0.905 | 0.905 | 1.54 Complete Comparison:
Kimchi vs. Basil


Black Pepper

image of black pepper

Similarity: 89%

Black pepper is also high in calcium, iron and potassium. Also, black pepper contains more dietary fiber, protein and thiamin than basil.

For 100 grams of basil and black pepper:


Basil
(200 leaves)
Black Pepper
(43 tsps)
18
Vitamin C (MG)
0
295
potassium (MG)
1329
264
Vitamin A (UG)
27
177
calcium (MG)
443
3.2
iron (MG)
9.7
View More
0.893 | 0.893 | 7.22 Complete Comparison:
Black Pepper vs. Basil


Romaine Lettuce

image of romaine lettuce

Similarity: 89%

Romaine lettuce is also high in Vitamin A and potassium. Also, romaine lettuce contains more dietary fiber and folate than basil.

For 100 grams of basil and romaine lettuce:


Basil
(200 leaves)
Romaine Lettuce
(2.25 cups)
18
Vitamin C (MG)
4
295
potassium (MG)
247
264
Vitamin A (UG)
436
177
calcium (MG)
33
3.2
iron (MG)
0.97
View More
0.892 | 0.892 | 2.8 Complete Comparison:
Romaine Lettuce vs. Basil


nuts, grains and legumes


Soybean Oil

image of soybean oil

Similarity: > 95%

Soybean oil contains nutrients similar to basil, but in smaller amounts overall. Also, soybean oil contains more trans fat and Vitamin E than basil.

For 100 grams of basil and soybean oil:


Basil
(200 leaves)
Soybean Oil
(7 tablespoons)
18
Vitamin C (MG)
0
295
potassium (MG)
0
264
Vitamin A (UG)
0
177
calcium (MG)
0
3.2
iron (MG)
0.02
View More
0.992 | 0.992 | 2.99 Complete Comparison:
Soybean Oil vs. Basil



Other Nutritional Substitutes