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.
- The glycemic index of basil is higher.
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 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% |
| Contains more CholineCholine | +103.5% |
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% |
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 | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs 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
104%
120%
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)