Basil vs. Marrow-stem Kale — In-Depth Nutrition Comparison
Compare
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.
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.
Contains
more
Iron
+574.5%
Contains
more
Magnesium
+137%
Contains
more
Phosphorus
+124%
Contains
more
Potassium
+38.5%
Contains
less
Sodium
-76.5%
Contains
more
Zinc
+285.7%
Contains
more
Copper
+737%
Contains
more
Manganese
+74.5%
Contains
more
Calcium
+31.1%
Contains
more
Selenium
+333.3%
Contains
more
Iron
+574.5%
Contains
more
Magnesium
+137%
Contains
more
Phosphorus
+124%
Contains
more
Potassium
+38.5%
Contains
less
Sodium
-76.5%
Contains
more
Zinc
+285.7%
Contains
more
Copper
+737%
Contains
more
Manganese
+74.5%
Contains
more
Calcium
+31.1%
Contains
more
Selenium
+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.
:
Contains
more
Vitamin B3
+21.6%
Contains
more
Vitamin E
+182.5%
Contains
more
Vitamin C
+96.1%
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
Contains
more
Vitamin B3
+21.6%
Contains
more
Vitamin E
+182.5%
Contains
more
Vitamin C
+96.1%
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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Other
+12.8%
Contains
more
Carbs
+104.5%
Equal in Protein - 3.02
Equal in Fats - 0.61
Equal in Water - 89.62
Protein:
3.15 g
Fats:
0.64 g
Carbs:
2.65 g
Water:
92.06 g
Other:
1.5 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
more
Other
+12.8%
Contains
more
Carbs
+104.5%
Equal in Protein - 3.02
Equal in Fats - 0.61
Equal in Water - 89.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-25.5%
Contains
more
Monounsaturated Fat
+193.3%
Contains
more
Polyunsaturated fat
+93.5%
Saturated Fat:
0.041 g
Monounsaturated Fat:
0.088 g
Polyunsaturated fat:
0.389 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
less
Saturated Fat
-25.5%
Contains
more
Monounsaturated Fat
+193.3%
Contains
more
Polyunsaturated fat
+93.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
![]() |
![]() |
||
Lower in Glycemic Index |
![]() |
||
Lower in price |
![]() |
||
Rich in vitamins |
![]() |
||
Lower in Sugar |
![]() |
||
Lower in Sodium |
![]() |
||
Lower in Saturated Fat |
![]() |
||
Rich in minerals |
![]() |
||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
![]() |
Opinion |
Net carbs | 1.05g | 1.42g |
![]() |
Protein | 3.15g | 3.02g |
![]() |
Fats | 0.64g | 0.61g |
![]() |
Carbs | 2.65g | 5.42g |
![]() |
Calories | 23kcal | 32kcal |
![]() |
Fructose | 0.02g |
![]() |
|
Sugar | 0.3g | 0.46g |
![]() |
Fiber | 1.6g | 4g |
![]() |
Calcium | 177mg | 232mg |
![]() |
Iron | 3.17mg | 0.47mg |
![]() |
Magnesium | 64mg | 27mg |
![]() |
Phosphorus | 56mg | 25mg |
![]() |
Potassium | 295mg | 213mg |
![]() |
Sodium | 4mg | 17mg |
![]() |
Zinc | 0.81mg | 0.21mg |
![]() |
Copper | 0.385mg | 0.046mg |
![]() |
Manganese | 1.148mg | 0.658mg |
![]() |
Selenium | 0.3µg | 1.3µg |
![]() |
Vitamin A | 5275IU | 5019IU |
![]() |
Vitamin A RAE | 264µg | 251µg |
![]() |
Vitamin E | 0.8mg | 2.26mg |
![]() |
Vitamin C | 18mg | 35.3mg |
![]() |
Vitamin B1 | 0.034mg | 0.054mg |
![]() |
Vitamin B2 | 0.076mg | 0.13mg |
![]() |
Vitamin B3 | 0.902mg | 0.742mg |
![]() |
Vitamin B5 | 0.209mg | 0.267mg |
![]() |
Vitamin B6 | 0.155mg | 0.165mg |
![]() |
Folate | 68µg | 129µg |
![]() |
Vitamin K | 414.8µg | 437.1µg |
![]() |
Tryptophan | 0.039mg | 0.031mg |
![]() |
Threonine | 0.104mg | 0.086mg |
![]() |
Isoleucine | 0.104mg | 0.1mg |
![]() |
Leucine | 0.191mg | 0.151mg |
![]() |
Lysine | 0.11mg | 0.117mg |
![]() |
Methionine | 0.036mg | 0.033mg |
![]() |
Phenylalanine | 0.13mg | 0.087mg |
![]() |
Valine | 0.127mg | 0.12mg |
![]() |
Histidine | 0.051mg | 0.047mg |
![]() |
Saturated Fat | 0.041g | 0.055g |
![]() |
Monounsaturated Fat | 0.088g | 0.03g |
![]() |
Polyunsaturated fat | 0.389g | 0.201g |
![]() |
Which food is preferable for your diet?


is better in case of low diet
![]() |
![]() |
|
Low Fats diet |
![]() |
|
Low Carbs diet |
![]() |
|
Low Calories diet |
![]() |
|
Low Glycemic Index diet |
![]() |
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
131%

147%

Minerals Daily Need Coverage Score
57%

25%

Comparison summary
Which food is lower in glycemic index?

Marrow-stem Kale is lower in glycemic index (difference - 38)
Which food is cheaper?

Marrow-stem Kale is cheaper (difference - $2.3)
Which food is richer in vitamins?

Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?

Basil is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?

Basil contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?

Basil is lower in Saturated Fat (difference - 0.014g)
Which food is richer in minerals?

Basil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)