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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.

Food varieties used in this article are Collards, raw and Basil, fresh.

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Marrow-stem 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Basil
Contains more Calcium +31.1%
Contains more Iron +574.5%
Contains more Potassium +38.5%
Contains more Magnesium +137%
Contains more Copper +737%
Contains more Zinc +285.7%
Contains more Phosphorus +124%
Contains less Sodium -76.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
Contains more Calcium +31.1%
Contains more Iron +574.5%
Contains more Potassium +38.5%
Contains more Magnesium +137%
Contains more Copper +737%
Contains more Zinc +285.7%
Contains more Phosphorus +124%
Contains less Sodium -76.5%

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
:
2
Basil
Contains more Vitamin C +96.1%
Contains more Vitamin E +182.5%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B5 +27.8%
Contains more Folate +89.7%
Contains more Vitamin B3 +21.6%
Equal in Vitamin A - 5275
Equal in Vitamin B6 - 0.155
Equal in Vitamin K - 414.8
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 317% 16% 0% 9% 18% 17% 13% 36% 0% 1037% 51%
Contains more Vitamin C +96.1%
Contains more Vitamin E +182.5%
Contains more Vitamin B1 +58.8%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B5 +27.8%
Contains more Folate +89.7%
Contains more Vitamin B3 +21.6%
Equal in Vitamin A - 5275
Equal in Vitamin B6 - 0.155
Equal in Vitamin K - 414.8

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
147
Marrow-stem Kale
131
Basil
Mineral Summary Score
20
Marrow-stem Kale
52
Basil

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
18%
Marrow-stem Kale
19%
Basil
Carbohydrates
5%
Marrow-stem Kale
3%
Basil
Fats
3%
Marrow-stem Kale
3%
Basil

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.
Marrow-stem Kale Basil
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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Basil Opinion
Calories 32 23 Marrow-stem Kale
Protein 3.02 3.15 Basil
Fats 0.61 0.64 Basil
Vitamin C 35.3 18 Marrow-stem Kale
Carbs 5.42 2.65 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 3.17 Basil
Calcium 232 177 Marrow-stem Kale
Potassium 213 295 Basil
Magnesium 27 64 Basil
Sugar 0.46 0.3 Basil
Fiber 4 1.6 Marrow-stem Kale
Copper 0.046 0.385 Basil
Zinc 0.21 0.81 Basil
Starch
Phosphorus 25 56 Basil
Sodium 17 4 Basil
Vitamin A 5019 5275 Basil
Vitamin E 2.26 0.8 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.034 Marrow-stem Kale
Vitamin B2 0.13 0.076 Marrow-stem Kale
Vitamin B3 0.742 0.902 Basil
Vitamin B5 0.267 0.209 Marrow-stem Kale
Vitamin B6 0.165 0.155 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 437.1 414.8 Marrow-stem Kale
Folate 129 68 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.055 0.041 Basil
Monounsaturated Fat 0.03 0.088 Basil
Polyunsaturated fat 0.201 0.389 Basil
Tryptophan 0.031 0.039 Basil
Threonine 0.086 0.104 Basil
Isoleucine 0.1 0.104 Basil
Leucine 0.151 0.191 Basil
Lysine 0.117 0.11 Marrow-stem Kale
Methionine 0.033 0.036 Basil
Phenylalanine 0.087 0.13 Basil
Valine 0.12 0.127 Basil
Histidine 0.047 0.051 Basil
Fructose 0.02 Basil

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.