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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.

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

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Basil vs Marrow-stem Kale infographic
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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
Basil
7
:
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
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%

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
Basil
2
:
Contains more Vitamin B3 +21.6%
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 Folate +89.7%
Equal in Vitamin A - 5019
Equal in Vitamin B6 - 0.165
Equal in Vitamin K - 437.1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 317% 16% 0% 9% 18% 17% 13% 36% 0% 1037% 51%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Contains more Vitamin B3 +21.6%
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 Folate +89.7%
Equal in Vitamin A - 5019
Equal in Vitamin B6 - 0.165
Equal in Vitamin K - 437.1

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Basil
147
Marrow-stem Kale
Mineral Summary Score
52
Basil
20
Marrow-stem Kale

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 food.
Protein
19%
Basil
18%
Marrow-stem Kale
Carbohydrates
3%
Basil
5%
Marrow-stem Kale
Fats
3%
Basil
3%
Marrow-stem Kale

Comparison summary table

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 38)
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 Sugar?
Basil
Basil is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.014g)
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)

All nutrients comparison - raw data values

Nutrient Basil Marrow-stem Kale Opinion
Calories 23 32 Marrow-stem Kale
Protein 3.15 3.02 Basil
Fats 0.64 0.61 Basil
Vitamin C 18 35.3 Marrow-stem Kale
Carbs 2.65 5.42 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 3.17 0.47 Basil
Calcium 177 232 Marrow-stem Kale
Potassium 295 213 Basil
Magnesium 64 27 Basil
Sugar 0.3 0.46 Basil
Fiber 1.6 4 Marrow-stem Kale
Copper 0.385 0.046 Basil
Zinc 0.81 0.21 Basil
Starch
Phosphorus 56 25 Basil
Sodium 4 17 Basil
Vitamin A 5275 5019 Basil
Vitamin E 0.8 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.034 0.054 Marrow-stem Kale
Vitamin B2 0.076 0.13 Marrow-stem Kale
Vitamin B3 0.902 0.742 Basil
Vitamin B5 0.209 0.267 Marrow-stem Kale
Vitamin B6 0.155 0.165 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 414.8 437.1 Marrow-stem Kale
Folate 68 129 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.041 0.055 Basil
Monounsaturated Fat 0.088 0.03 Basil
Polyunsaturated fat 0.389 0.201 Basil
Tryptophan 0.039 0.031 Basil
Threonine 0.104 0.086 Basil
Isoleucine 0.104 0.1 Basil
Leucine 0.191 0.151 Basil
Lysine 0.11 0.117 Marrow-stem Kale
Methionine 0.036 0.033 Basil
Phenylalanine 0.13 0.087 Basil
Valine 0.127 0.12 Basil
Histidine 0.051 0.047 Basil
Fructose 0.02 Basil

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.