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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.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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
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% 317% 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% 301% 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 ~5019IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~437.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Basil Marrow-stem Kale Opinion
Calories 23kcal 32kcal Marrow-stem Kale
Protein 3.15g 3.02g Basil
Fats 0.64g 0.61g Basil
Vitamin C 18mg 35.3mg Marrow-stem Kale
Net carbs 1.05g 1.42g Marrow-stem Kale
Carbs 2.65g 5.42g Marrow-stem Kale
Magnesium 64mg 27mg Basil
Calcium 177mg 232mg Marrow-stem Kale
Potassium 295mg 213mg Basil
Iron 3.17mg 0.47mg Basil
Sugar 0.3g 0.46g Basil
Fiber 1.6g 4g Marrow-stem Kale
Copper 0.385mg 0.046mg Basil
Zinc 0.81mg 0.21mg Basil
Phosphorus 56mg 25mg Basil
Sodium 4mg 17mg Basil
Vitamin A 5275IU 5019IU Basil
Vitamin A 264µg 251µg Basil
Vitamin E 0.8mg 2.26mg Marrow-stem Kale
Manganese 1.148mg 0.658mg Basil
Selenium 0.3µg 1.3µg Marrow-stem Kale
Vitamin B1 0.034mg 0.054mg Marrow-stem Kale
Vitamin B2 0.076mg 0.13mg Marrow-stem Kale
Vitamin B3 0.902mg 0.742mg Basil
Vitamin B5 0.209mg 0.267mg Marrow-stem Kale
Vitamin B6 0.155mg 0.165mg Marrow-stem Kale
Vitamin K 414.8µg 437.1µg Marrow-stem Kale
Folate 68µg 129µg Marrow-stem Kale
Choline 11.4mg 23.2mg Marrow-stem Kale
Saturated Fat 0.041g 0.055g Basil
Monounsaturated Fat 0.088g 0.03g Basil
Polyunsaturated fat 0.389g 0.201g Basil
Tryptophan 0.039mg 0.031mg Basil
Threonine 0.104mg 0.086mg Basil
Isoleucine 0.104mg 0.1mg Basil
Leucine 0.191mg 0.151mg Basil
Lysine 0.11mg 0.117mg Marrow-stem Kale
Methionine 0.036mg 0.033mg Basil
Phenylalanine 0.13mg 0.087mg Basil
Valine 0.127mg 0.12mg Basil
Histidine 0.051mg 0.047mg Basil
Fructose 0.02g Basil

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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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
121%
Basil
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
57%
Basil
25%
Marrow-stem Kale

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)

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.