Spearmint vs Basil

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Spearmint, dried is higher in more vitamins & minerals

Calories (kcal)

Spearmint 285
Basil 23

Protein (g)

Spearmint 19.9
Basil 3.15

Carbs (g)

Spearmint 52.0
Basil 2.65

Fat (g)

Spearmint 6.03
Basil 0.640

Fiber (g)

Spearmint 29.8
Basil 1.60

Quick answers

Which has more protein?

Spearmint, dried — 19.9g vs 3.15g per 100g.

Which has fewer calories?

Basil, fresh — 23 vs 285 kcal per 100g.

Which is more nutrient-dense?

Spearmint, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Spearmint Basil
Energy
Energy 285 kcal 23 kcal
Macronutrients
Water 11.3 g 92.1 g
Protein 19.9 g 3.15 g
Total lipid (fat) 6.03 g 0.640 g
Carbohydrate, by difference 52.0 g 2.65 g
Fiber, total dietary 29.8 g 1.60 g
Fats & Fatty Acids
Fatty acids, total saturated 1.58 g 0.041 g
Fatty acids, total monounsaturated 0.210 g 0.088 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 18.0 mg
Thiamin (Vitamin B1) 0.288 mg 0.034 mg
Riboflavin (Vitamin B2) 1.42 mg 0.076 mg
Niacin (Vitamin B3) 6.56 mg 0.902 mg
Pantothenic acid (Vitamin B5) 1.40 mg 0.209 mg
Vitamin B-6 — Pyridoxine 2.58 mg 0.155 mg
Biotin (Vitamin B7) 530 ug 68.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total — 11.4 mg
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 529 ug 264 ug
Carotene, beta — 3142 ug
Carotene, alpha — 0 ug
Vitamin E (alpha-tocopherol) — 0.800 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 1488 mg 177 mg
Iron, Fe 87.5 mg 3.17 mg
Magnesium, Mg 602 mg 64.0 mg
Phosphorus, P 276 mg 56.0 mg
Potassium, K 1924 mg 295 mg
Sodium, Na 344 mg 4.00 mg
Zinc, Zn 2.41 mg 0.810 mg
Copper, Cu 1.54 mg 0.385 mg
Manganese, Mn 11.5 mg 1.15 mg
Selenium, Se — 0.300 ug
Other Nutrients
Energy 1192 kj 94.0 kj
Ash 10.7 g 1.49 g
Total Sugars — 0.300 g
Sucrose — 0 g
Glucose — 0.020 g
Fructose — 0.020 g
Lactose — 0 g
Maltose — 0 g
Galactose — 0.270 g
Folic acid (Vitamin B9 — synthetic) 530 ug 68.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 530 ug 68.0 ug
Betaine — 0.400 mg
Vitamin B-12, added — 0 ug
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) — 46.0 ug
Vitamin A, IU 10579 IU 5275 IU
Beta-cryptoxanthin (Provitamin A) — 0 ug
Lycopene — 5650 ug
Vitamin E, added — 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) — 0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) — 0.160 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) — 0 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) — 0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) — 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) — 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) — 0 mg
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone — 415 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
SFA 4:0 (Butyric acid) — 0 g
SFA 6:0 (Caproic acid) — 0 g
SFA 8:0 (Caprylic acid) — 0 g
SFA 10:0 (Capric acid) — 0 g
SFA 12:0 (Lauric acid) — 0 g
SFA 14:0 (Myristic acid) 0.037 g 0 g
SFA 16:0 (Palmitic acid) 1.13 g 0.036 g
SFA 18:0 (Stearic acid) 0.163 g 0.005 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.016 g 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.183 g 0.088 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) — 0 g
MUFA 22:1 (Omega-9, Erucic acid family) — 0 g
Fatty acids, total polyunsaturated 3.26 g 0.389 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.446 g 0.073 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 2.79 g 0.316 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) — 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) — 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) — 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) — 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) — 0 g
Phytosterols 82.0 mg —
Tryptophan (EAA) 0.306 g 0.039 g
Threonine (EAA) 0.816 g 0.104 g
Isoleucine (EAA, BCAA) 0.816 g 0.104 g
Leucine (EAA, BCAA) 1.50 g 0.191 g
Lysine (EAA) 0.858 g 0.110 g
Methionine (EAA) 0.281 g 0.036 g
Cystine (conditionally essential) 0.220 g 0.028 g
Phenylalanine (EAA) 1.02 g 0.130 g
Tyrosine (conditionally essential) 0.600 g 0.077 g
Valine (EAA, BCAA) 0.995 g 0.127 g
Arginine (conditionally essential) 0.918 g 0.117 g
Histidine (EAA) 0.399 g 0.051 g
Alanine 1.04 g 0.132 g
Aspartic acid 2.35 g 0.301 g
Glutamic acid 2.17 g 0.277 g
Glycine (conditionally essential) 0.957 g 0.122 g
Proline (conditionally essential) 0.816 g 0.104 g
Serine 0.778 g 0.099 g
Alcohol, ethyl — 0 g
Caffeine — 0 mg
Theobromine — 0 mg
Apigenin — 0 mg
Luteolin — 0 mg
Kaempferol — 0 mg
Quercetin — 0 mg
Choline
Choline from glycerophoshocholine — 0.700 mg
Choline from phosphatidylcholine — 0.800 mg
Choline from phosphocholine — 2.00 mg
Choline from sphingomyelin — 0 mg
Free Choline — 8.00 mg
Total Choline — 11.0 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Spearmint, dried nutrition facts Basil, fresh nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +8500% in Spearmint, dried Iron, Fe +2659% in Spearmint, dried Riboflavin (Vitamin B2) +1770% in Spearmint, dried Fiber, total dietary +1762% in Spearmint, dried

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