Basil vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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A recap on the 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Potassium | 295mg | 213mg | 2% |
| Selenium | 0.3µg | 1.3µg | 2% |
| Vitamin B1 | 0.034mg | 0.054mg | 2% |
| Choline | 11.4mg | 23.2mg | 2% |
| Carbs | 2.65g | 5.42g | 1% |
| Sodium | 4mg | 17mg | 1% |
| Vitamin A | 264µg | 251µg | 1% |
| Vitamin B3 | 0.902mg | 0.742mg | 1% |
| Vitamin B5 | 0.209mg | 0.267mg | 1% |
| Vitamin B6 | 0.155mg | 0.165mg | 1% |
| Polyunsaturated fat | 0.389g | 0.201g | 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
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 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
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.389 g
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% |
