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  6. Marrow-stem Kale vs. Basil

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

Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Basil
Basil
8
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 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.
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Basil
Basil
1
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 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%
~equal in Vitamin A ~264µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.155mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~414.8µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Basil 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Basil
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 +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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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 -25.5%
Contains more Mono. FatMonounsaturated fat +193.3%
Contains more Poly. FatPolyunsaturated fat +93.5%

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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. 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.