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Kale vs. Basil — In-Depth Nutrition Comparison

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How are Kale and Basil different?

  • Kale is richer in Vitamin K, Vitamin A RAE, and Vitamin C, while Basil is higher in Manganese, Iron, Copper, Folate, Magnesium, Calcium, and Zinc.
  • Kale covers your daily need of Vitamin K 335% more than Basil.
  • Kale contains 3 times more Vitamin A RAE than Basil. Kale contains 681µg of Vitamin A RAE, while Basil contains 264µg.

Kale, cooked, boiled, drained, without salt and Basil, fresh types were used in this article.

Infographic

Kale vs Basil 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.
Kale
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
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 +200%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +145.8%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +252.2%
Contains more CopperCopper +146.8%
Contains more ZincZinc +237.5%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -82.6%
Contains more ManganeseManganese +176%

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.
Kale
4
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Basil
5
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%
Contains more Vitamin CVitamin C +127.8%
Contains more Vitamin AVitamin A +158.2%
Contains more Vitamin B1Vitamin B1 +55.9%
Contains more Vitamin KVitamin K +97%
Contains more Vitamin B3Vitamin B3 +80.4%
Contains more Vitamin B5Vitamin B5 +326.5%
Contains more Vitamin B6Vitamin B6 +12.3%
Contains more FolateFolate +423.1%
Contains more CholineCholine +2750%
~equal in Vitamin E ~0.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.076mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
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
Contains more CarbsCarbs +112.5%
Contains more ProteinProtein +65.8%
Contains more FatsFats +60%
Contains more OtherOther +72.4%
~equal in Water ~92.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
0
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
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 -21.2%
Contains more Mono. FatMonounsaturated Fat +193.3%
Contains more Poly. FatPolyunsaturated fat +101.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Basil
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kale Basil Opinion
Calories 28kcal 23kcal Kale
Protein 1.9g 3.15g Basil
Fats 0.4g 0.64g Basil
Vitamin C 41mg 18mg Kale
Net carbs 3.63g 1.05g Kale
Carbs 5.63g 2.65g Kale
Magnesium 18mg 64mg Basil
Calcium 72mg 177mg Basil
Potassium 228mg 295mg Basil
Iron 0.9mg 3.17mg Basil
Sugar 1.25g 0.3g Basil
Fiber 2g 1.6g Kale
Copper 0.156mg 0.385mg Basil
Zinc 0.24mg 0.81mg Basil
Phosphorus 28mg 56mg Basil
Sodium 23mg 4mg Basil
Vitamin A 13621IU 5275IU Kale
Vitamin A RAE 681µg 264µg Kale
Vitamin E 0.85mg 0.8mg Kale
Manganese 0.416mg 1.148mg Basil
Selenium 0.9µg 0.3µg Kale
Vitamin B1 0.053mg 0.034mg Kale
Vitamin B2 0.07mg 0.076mg Basil
Vitamin B3 0.5mg 0.902mg Basil
Vitamin B5 0.049mg 0.209mg Basil
Vitamin B6 0.138mg 0.155mg Basil
Vitamin K 817µg 414.8µg Kale
Folate 13µg 68µg Basil
Choline 0.4mg 11.4mg Basil
Saturated Fat 0.052g 0.041g Basil
Monounsaturated Fat 0.03g 0.088g Basil
Polyunsaturated fat 0.193g 0.389g Basil
Tryptophan 0.023mg 0.039mg Basil
Threonine 0.085mg 0.104mg Basil
Isoleucine 0.114mg 0.104mg Kale
Leucine 0.133mg 0.191mg Basil
Lysine 0.114mg 0.11mg Kale
Methionine 0.018mg 0.036mg Basil
Phenylalanine 0.097mg 0.13mg Basil
Valine 0.104mg 0.127mg Basil
Histidine 0.04mg 0.051mg Basil
Fructose 0.02g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Basil
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
238%
Kale
121%
Basil
Minerals Daily Need Coverage Score
22%
Kale
57%
Basil

Comparison summary

Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 70)
Which food is cheaper?
Kale
Kale is cheaper (difference - $2.8)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.95g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.011g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.