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Marrow-stem Kale vs Basil - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.3)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.014g)
Which food contains less Sugars?
Basil
Basil contains less Sugars (difference - 0.16g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Marrow-stem Kale Basil
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Marrow-stem Kale Basil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
186
Marrow-stem Kale
170
Basil
Mineral Summary Score
17
Marrow-stem Kale
34
Basil

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Basil
Contains more Calcium +31.1%
Contains more Iron +574.5%
Contains more Potassium +38.5%
Contains more Magnesium +137%
Contains more Copper +737%
Contains more Zinc +285.7%
Contains more Phosphorus +124%
Contains less Sodium -76.5%
Contains more Calcium +31.1%
Contains more Iron +574.5%
Contains more Potassium +38.5%
Contains more Magnesium +137%
Contains more Copper +737%
Contains more Zinc +285.7%
Contains more Phosphorus +124%
Contains less Sodium -76.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Basil
Contains more Vitamin C +96.1%
Contains more Vitamin E +182.5%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B5 +27.8%
Contains more Vitamin B3 +21.6%
Equal in Vitamin A - 5275
Equal in Vitamin B6 - 0.155
Equal in Vitamin K - 414.8
Contains more Vitamin C +96.1%
Contains more Vitamin E +182.5%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B5 +27.8%
Contains more Vitamin B3 +21.6%
Equal in Vitamin A - 5275
Equal in Vitamin B6 - 0.155
Equal in Vitamin K - 414.8

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
18%
Marrow-stem Kale
19%
Basil
Carbohydrates
5%
Marrow-stem Kale
3%
Basil
Fats
3%
Marrow-stem Kale
3%
Basil

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Marrow-stem Kale Basil Opinion
Calories 32 23 Marrow-stem Kale
Protein 3.02 3.15 Basil
Fats 0.61 0.64 Basil
Vitamin C 35.3 18 Marrow-stem Kale
Carbs 5.42 2.65 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 3.17 Basil
Calcium 232 177 Marrow-stem Kale
Potassium 213 295 Basil
Magnesium 27 64 Basil
Sugars 0.46 0.3 Marrow-stem Kale
Fiber 4 1.6 Marrow-stem Kale
Copper 0.046 0.385 Basil
Zinc 0.21 0.81 Basil
Starch
Phosphorus 25 56 Basil
Sodium 17 4 Basil
Vitamin A 5019 5275 Basil
Vitamin E 2.26 0.8 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.034 Marrow-stem Kale
Vitamin B2 0.13 0.076 Marrow-stem Kale
Vitamin B3 0.742 0.902 Basil
Vitamin B5 0.267 0.209 Marrow-stem Kale
Vitamin B6 0.165 0.155 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 437.1 414.8 Marrow-stem Kale
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.055 0.041 Basil
Monounsaturated Fat 0.03 0.088 Basil
Polyunsaturated fat 0.201 0.389 Basil
Tryptophan 0.031 0.039 Basil
Threonine 0.086 0.104 Basil
Isoleucine 0.1 0.104 Basil
Leucine 0.151 0.191 Basil
Lysine 0.117 0.11 Marrow-stem Kale
Methionine 0.033 0.036 Basil
Phenylalanine 0.087 0.13 Basil
Valine 0.12 0.127 Basil
Histidine 0.047 0.051 Basil
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.