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  6. Collard Greens vs. Basil

Collard Greens vs. Basil — In-Depth Nutrition Comparison

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What are the main differences between collard Greens and basil?

  • Collard Greens are richer in vitamin A and fiber, yet basil is richer in copper, manganese, iron, folate, magnesium, vitamin K, zinc, and potassium.
  • Collard Greens' daily need coverage for vitamin A is 47% higher.
  • Collard Greens have 3 times more fiber than basil. Collard Greens have 4g of fiber, while basil has 1.6g.

We used Collards, cooked, boiled, drained, without salt and Basil, fresh types in this comparison.

Infographic

Collard Greens vs Basil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Basil
Basil
9
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%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +204.8%
Contains more CalciumCalcium +25.5%
Contains more PotassiumPotassium +152.1%
Contains more IronIron +180.5%
Contains more CopperCopper +654.9%
Contains more ZincZinc +252.2%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +125.1%

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.
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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Basil
Basil
3
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% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin AVitamin A +43.9%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +39.5%
Contains more CholineCholine +236.8%
Contains more Vitamin B3Vitamin B3 +56.9%
Contains more Vitamin B6Vitamin B6 +21.1%
Contains more FolateFolate +325%
~equal in Vitamin C ~18mg
~equal in Vitamin E ~0.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.209mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~414.8µg

All nutrients comparison - raw data values

Nutrient Collard Greens Basil DV% diff.
Copper 0.051mg 0.385mg 37%
Manganese 0.51mg 1.148mg 28%
Iron 1.13mg 3.17mg 26%
Folate 16µg 68µg 13%
Vitamin A 380µg 264µg 13%
Magnesium 21mg 64mg 10%
Fiber 4g 1.6g 10%
Vitamin K 406.6µg 414.8µg 7%
Choline 38.4mg 11.4mg 5%
Potassium 117mg 295mg 5%
Zinc 0.23mg 0.81mg 5%
Calcium 141mg 177mg 4%
Phosphorus 32mg 56mg 3%
Vitamin B6 0.128mg 0.155mg 2%
Vitamin B3 0.575mg 0.902mg 2%
Vitamin B2 0.106mg 0.076mg 2%
Protein 2.71g 3.15g 1%
Polyunsaturated fat 0.173g 0.389g 1%
Calories 33kcal 23kcal 1%
Vitamin B1 0.04mg 0.034mg 1%
Vitamin E 0.88mg 0.8mg 1%
Carbs 5.65g 2.65g 1%
Fats 0.72g 0.64g 0%
Vitamin C 18.2mg 18mg 0%
Net carbs 1.65g 1.05g N/A
Sugar 0.4g 0.3g N/A
Sodium 15mg 4mg 0%
Selenium 0.5µg 0.3µg 0%
Vitamin B5 0.218mg 0.209mg 0%
Saturated fat 0.047g 0.041g 0%
Monounsaturated fat 0.026g 0.088g 0%
Tryptophan 0.027mg 0.039mg 0%
Threonine 0.074mg 0.104mg 0%
Isoleucine 0.086mg 0.104mg 0%
Leucine 0.13mg 0.191mg 0%
Lysine 0.101mg 0.11mg 0%
Methionine 0.028mg 0.036mg 0%
Phenylalanine 0.075mg 0.13mg 0%
Valine 0.104mg 0.127mg 0%
Histidine 0.04mg 0.051mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Basil
Basil
3
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more FatsFats +12.5%
Contains more CarbsCarbs +113.2%
Contains more ProteinProtein +16.2%
Contains more OtherOther +102.7%
~equal in Water ~92.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Basil
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
Contains less Sat. FatSaturated fat -12.8%
Contains more Mono. FatMonounsaturated fat +238.5%
Contains more Poly. FatPolyunsaturated fat +124.9%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.