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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
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" chart 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 Calcium +31.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 119% 46% 24% 27% 1% 23% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
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 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 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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
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

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

All nutrients comparison - raw data values

Nutrient Basil Marrow-stem Kale Opinion
Net carbs 1.05g 1.42g Marrow-stem Kale
Protein 3.15g 3.02g Basil
Fats 0.64g 0.61g Basil
Carbs 2.65g 5.42g Marrow-stem Kale
Calories 23kcal 32kcal Marrow-stem Kale
Starch g g
Fructose 0.02g g Basil
Sugar 0.3g 0.46g Basil
Fiber 1.6g 4g Marrow-stem Kale
Calcium 177mg 232mg Marrow-stem Kale
Iron 3.17mg 0.47mg Basil
Magnesium 64mg 27mg Basil
Phosphorus 56mg 25mg Basil
Potassium 295mg 213mg Basil
Sodium 4mg 17mg Basil
Zinc 0.81mg 0.21mg Basil
Copper 0.385mg 0.046mg Basil
Vitamin A 5275IU 5019IU Basil
Vitamin E 0.8mg 2.26mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18mg 35.3mg 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
Folate 68µg 129µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 414.8µg 437.1µg Marrow-stem Kale
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.041g 0.055g Basil
Monounsaturated Fat 0.088g 0.03g Basil
Polyunsaturated fat 0.389g 0.201g Basil

Which food is preferable for your diet?

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

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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

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

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.