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  6. Basil vs. Marrow-stem Kale

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

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A recap on differences between basil and marrow-stem Kale

  • Basil has more copper, iron, manganese, and magnesium; however, marrow-stem Kale is higher in vitamin C, vitamin K, folate, vitamin E, fiber, and calcium.
  • Basil covers your daily copper needs 38% more than marrow-stem Kale.
  • Marrow-stem Kale contains 7 times less iron than basil. Basil contains 3.17mg of iron, while marrow-stem Kale contains 0.47mg.
  • The glycemic index of basil is higher.

Food varieties used in this article are Basil, fresh and Collards, raw.

Infographic

Basil vs Marrow-stem Kale 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
Basil
8
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +137%
Contains more PotassiumPotassium +38.5%
Contains more IronIron +574.5%
Contains more CopperCopper +737%
Contains more ZincZinc +285.7%
Contains more PhosphorusPhosphorus +124%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +74.5%
Contains more CalciumCalcium +31.1%
Contains more SeleniumSelenium +333.3%

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
Basil
1
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% 88% 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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B3Vitamin B3 +21.6%
Contains more Vitamin CVitamin C +96.1%
Contains more Vitamin EVitamin E +182.5%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more Vitamin B2Vitamin B2 +71.1%
Contains more Vitamin B5Vitamin B5 +27.8%
Contains more FolateFolate +89.7%
Contains more CholineCholine +103.5%
~equal in Vitamin A ~251µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~437.1µg

All nutrients comparison - raw data values

Nutrient Basil Marrow-stem Kale DV% diff.
Copper 0.385mg 0.046mg 38%
Iron 3.17mg 0.47mg 34%
Manganese 1.148mg 0.658mg 21%
Vitamin C 18mg 35.3mg 19%
Vitamin K 414.8µg 437.1µg 19%
Folate 68µg 129µg 15%
Fiber 1.6g 4g 10%
Vitamin E 0.8mg 2.26mg 10%
Magnesium 64mg 27mg 9%
Calcium 177mg 232mg 6%
Zinc 0.81mg 0.21mg 5%
Phosphorus 56mg 25mg 4%
Vitamin B2 0.076mg 0.13mg 4%
Selenium 0.3µg 1.3µg 2%
Vitamin B1 0.034mg 0.054mg 2%
Potassium 295mg 213mg 2%
Choline 11.4mg 23.2mg 2%
Sodium 4mg 17mg 1%
Vitamin A 264µg 251µg 1%
Vitamin B6 0.155mg 0.165mg 1%
Carbs 2.65g 5.42g 1%
Polyunsaturated fat 0.389g 0.201g 1%
Vitamin B3 0.902mg 0.742mg 1%
Vitamin B5 0.209mg 0.267mg 1%
Calories 23kcal 32kcal 0%
Protein 3.15g 3.02g 0%
Fats 0.64g 0.61g 0%
Net carbs 1.05g 1.42g N/A
Sugar 0.3g 0.46g N/A
Saturated fat 0.041g 0.055g 0%
Monounsaturated fat 0.088g 0.03g 0%
Tryptophan 0.039mg 0.031mg 0%
Threonine 0.104mg 0.086mg 0%
Isoleucine 0.104mg 0.1mg 0%
Leucine 0.191mg 0.151mg 0%
Lysine 0.11mg 0.117mg 0%
Methionine 0.036mg 0.033mg 0%
Phenylalanine 0.13mg 0.087mg 0%
Valine 0.127mg 0.12mg 0%
Histidine 0.051mg 0.047mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
Basil
4
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more OtherOther +12.8%
Contains more CarbsCarbs +104.5%
~equal in Protein ~3.02g
~equal in Fats ~0.61g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -25.5%
Contains more Mono. FatMonounsaturated fat +193.3%
Contains more Poly. FatPolyunsaturated fat +93.5%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.