Spearmint, fresh vs Spices, basil, dried
Original comparison by NutriVerdict
Bottom line: Spearmint, fresh and Spices, basil, dried score the same on nutrient density, 99 of 100.
Spearmint scores 99 of 100 and basil, dried, also scores 99 of 100, so both rank as top-tier herbs in the category. The biggest difference is water content: fresh spearmint carries just 44 calories per 100 g against dried basil's 233, and dried basil's fiber reaches 37.7 g compared to spearmint's 6.8 g. Protein also favors basil, 23 g versus 3.29 g, though sodium is lower in spearmint at 30 mg versus 76 mg.
Choose spearmint fresh when you want a low-calorie garnish or tea ingredient that adds minimal bulk to a dish. Choose basil, dried, when a small pinch needs to contribute meaningful fiber and protein, since dried herbs concentrate nutrients in a way fresh herbs never will. One honest note: nobody eats 100 g of either herb in a sitting, so these figures matter more for ranking than for daily intake.
Head to head, per 100 g
| Metric | Spearmint, fresh | Spices, basil |
|---|---|---|
| Nutrient Density Score | 99 | 99 |
| Calories | 44 kcal | 233 kcal |
| Protein | 3.3 g | 23 g |
| Carbohydrate | 8.4 g | 48 g |
| Dietary fiber | 6.8 g | 38 g |
| Sugars | - | 1.7 g |
| Total fat | 0.7 g | 4.1 g |
| Saturated fat | 0.2 g | 2.2 g |
| Sodium | 30 mg | 76 mg |
| Potassium | 458 mg | 2630 mg |
| Calcium | 199 mg | 2240 mg |
| Iron | 12 mg | 90 mg |
| Magnesium | 63 mg | 711 mg |
| Vitamin C | 13 mg | 0.8 mg |
| Vitamin A | 203 ug | 37 ug |
| Vitamin E | - | 11 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Which has more protein, Spearmint, fresh or Spices, basil, dried?
Spices, basil, dried has more protein, 23 g per 100 g to 3.3 g.
Which has fewer calories?
Spearmint, fresh is lower in calories, 44 kcal per 100 g to 233 kcal.
Which has more fiber?
Spices, basil, dried has more dietary fiber, 37.7 g per 100 g to 6.8 g.