Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Basil vs. Collard Greens — In-Depth Nutrition Comparison

Compare

What are the main differences between Basil and Collard Greens?

  • Basil is richer in Copper, Manganese, Iron, Folate, Magnesium, Vitamin K, Zinc, and Potassium, yet Collard Greens is richer in Vitamin A RAE, and Fiber.
  • Basil's daily need coverage for Copper is 37% higher.
  • Basil has 4 times more Folate than Collard Greens. Basil has 68µg of Folate, while Collard Greens has 16µg.

We used Basil, fresh and Collards, cooked, boiled, drained, without salt types in this comparison.

Infographic

Basil vs Collard Greens infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Basil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Contains more MagnesiumMagnesium +204.8%
Contains more CalciumCalcium +25.5%
Contains more PotassiumPotassium +152.1%
Contains more IronIron +180.5%
Contains more CopperCopper +654.9%
Contains more ZincZinc +252.2%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +125.1%
Contains more SeleniumSelenium +66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Basil
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 317% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 456% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin B3Vitamin B3 +56.9%
Contains more Vitamin B6Vitamin B6 +21.1%
Contains more FolateFolate +325%
Contains more Vitamin AVitamin A +44.1%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +39.5%
Contains more CholineCholine +236.8%
~equal in Vitamin C ~18.2mg
~equal in Vitamin E ~0.88mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.218mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~406.6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
3
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more ProteinProtein +16.2%
Contains more OtherOther +102.7%
Contains more FatsFats +12.5%
Contains more CarbsCarbs +113.2%
~equal in Water ~90.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
3
8% 17% 75%
Saturated Fat: Sat. Fat 0.041 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
19% 11% 70%
Saturated Fat: Sat. Fat 0.047 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains less Sat. FatSaturated Fat -12.8%
Contains more Mono. FatMonounsaturated Fat +238.5%
Contains more Poly. FatPolyunsaturated fat +124.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Collard Greens
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Basil Collard Greens Opinion
Calories 23kcal 33kcal Collard Greens
Protein 3.15g 2.71g Basil
Fats 0.64g 0.72g Collard Greens
Vitamin C 18mg 18.2mg Collard Greens
Net carbs 1.05g 1.65g Collard Greens
Carbs 2.65g 5.65g Collard Greens
Magnesium 64mg 21mg Basil
Calcium 177mg 141mg Basil
Potassium 295mg 117mg Basil
Iron 3.17mg 1.13mg Basil
Sugar 0.3g 0.4g Basil
Fiber 1.6g 4g Collard Greens
Copper 0.385mg 0.051mg Basil
Zinc 0.81mg 0.23mg Basil
Phosphorus 56mg 32mg Basil
Sodium 4mg 15mg Basil
Vitamin A 5275IU 7600IU Collard Greens
Vitamin A RAE 264µg 380µg Collard Greens
Vitamin E 0.8mg 0.88mg Collard Greens
Manganese 1.148mg 0.51mg Basil
Selenium 0.3µg 0.5µg Collard Greens
Vitamin B1 0.034mg 0.04mg Collard Greens
Vitamin B2 0.076mg 0.106mg Collard Greens
Vitamin B3 0.902mg 0.575mg Basil
Vitamin B5 0.209mg 0.218mg Collard Greens
Vitamin B6 0.155mg 0.128mg Basil
Vitamin K 414.8µg 406.6µg Basil
Folate 68µg 16µg Basil
Choline 11.4mg 38.4mg Collard Greens
Saturated Fat 0.041g 0.047g Basil
Monounsaturated Fat 0.088g 0.026g Basil
Polyunsaturated fat 0.389g 0.173g Basil
Tryptophan 0.039mg 0.027mg Basil
Threonine 0.104mg 0.074mg Basil
Isoleucine 0.104mg 0.086mg Basil
Leucine 0.191mg 0.13mg Basil
Lysine 0.11mg 0.101mg Basil
Methionine 0.036mg 0.028mg Basil
Phenylalanine 0.13mg 0.075mg Basil
Valine 0.127mg 0.104mg Basil
Histidine 0.051mg 0.04mg Basil
Fructose 0.02g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Collard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
121%
Basil
129%
Collard Greens
Minerals Daily Need Coverage Score
57%
Basil
22%
Collard Greens

Comparison summary

Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 70)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $2.8)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.006g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.