Marrow-stem Kale vs. Basil — In-Depth Nutrition Comparison
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A recap on differences between marrow-stem Kale and basil
- Marrow-stem Kale has more vitamin C, vitamin K, folate, vitamin E, fiber, and calcium; however, basil is higher in copper, iron, manganese, and magnesium.
- Basil covers your daily copper needs 38% more than marrow-stem Kale.
- Basil contains 3 times less vitamin E than marrow-stem Kale. Marrow-stem Kale contains 2.26mg of vitamin E, while basil contains 0.8mg.
- The glycemic index of basil is higher.
Food varieties used in this article are Collards, raw and Basil, fresh.
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.
| Contains more CalciumCalcium | +31.1% |
| Contains more SeleniumSelenium | +333.3% |
| 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% |
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 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% |
| Contains more Vitamin B3Vitamin B3 | +21.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
3.15 g
Fats:
0.64 g
Carbs:
2.65 g
Water:
92.06 g
Other:
1.5 g
| Contains more CarbsCarbs | +104.5% |
| Contains more OtherOther | +12.8% |
~equal in
Protein
~3.15g
~equal in
Fats
~0.64g
~equal in
Water
~92.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
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 | -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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.046mg | 0.385mg | 38% |
| Iron | 0.47mg | 3.17mg | 34% |
| Manganese | 0.658mg | 1.148mg | 21% |
| Vitamin C | 35.3mg | 18mg | 19% |
| Vitamin K | 437.1µg | 414.8µg | 19% |
| Folate | 129µg | 68µg | 15% |
| Fiber | 4g | 1.6g | 10% |
| Vitamin E | 2.26mg | 0.8mg | 10% |
| Magnesium | 27mg | 64mg | 9% |
| Calcium | 232mg | 177mg | 6% |
| Zinc | 0.21mg | 0.81mg | 5% |
| Phosphorus | 25mg | 56mg | 4% |
| Vitamin B2 | 0.13mg | 0.076mg | 4% |
| Selenium | 1.3µg | 0.3µg | 2% |
| Vitamin B1 | 0.054mg | 0.034mg | 2% |
| Potassium | 213mg | 295mg | 2% |
| Choline | 23.2mg | 11.4mg | 2% |
| Sodium | 17mg | 4mg | 1% |
| Vitamin A | 251µg | 264µg | 1% |
| Vitamin B6 | 0.165mg | 0.155mg | 1% |
| Carbs | 5.42g | 2.65g | 1% |
| Polyunsaturated fat | 0.201g | 0.389g | 1% |
| Vitamin B3 | 0.742mg | 0.902mg | 1% |
| Vitamin B5 | 0.267mg | 0.209mg | 1% |
| Calories | 32kcal | 23kcal | 0% |
| Protein | 3.02g | 3.15g | 0% |
| Fats | 0.61g | 0.64g | 0% |
| Net carbs | 1.42g | 1.05g | N/A |
| Sugar | 0.46g | 0.3g | N/A |
| Saturated fat | 0.055g | 0.041g | 0% |
| Monounsaturated fat | 0.03g | 0.088g | 0% |
| Tryptophan | 0.031mg | 0.039mg | 0% |
| Threonine | 0.086mg | 0.104mg | 0% |
| Isoleucine | 0.1mg | 0.104mg | 0% |
| Leucine | 0.151mg | 0.191mg | 0% |
| Lysine | 0.117mg | 0.11mg | 0% |
| Methionine | 0.033mg | 0.036mg | 0% |
| Phenylalanine | 0.087mg | 0.13mg | 0% |
| Valine | 0.12mg | 0.127mg | 0% |
| Histidine | 0.047mg | 0.051mg | 0% |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
120%
104%
Minerals Daily Need Coverage Score
25%
57%
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?
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The foods are relatively equal in Cholesterol (0 mg)