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  6. Basil vs. Marrow-stem Kale

Basil vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on the differences between basil and marrow-stem Kale

  • Basil has more copper, iron, manganese, and magnesium; however, marrow-stem Kale is higher in vitamin C, vitamin K, folate, vitamin E, fiber, and calcium.
  • Basil covers your daily copper needs 38% more than marrow-stem Kale.
  • Marrow-stem Kale contains 7 times less iron than basil. Basil contains 3.17mg of iron, while marrow-stem Kale contains 0.47mg.
  • The glycemic index of basil is higher.

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

Infographic

Basil vs Marrow-stem Kale infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
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%
Contains more CalciumCalcium +31.1%
Contains more SeleniumSelenium +333.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Basil
Basil
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 88% 16% 8.5% 18% 17% 13% 36% 0% 1037% 51%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 118% 0% 84% 45% 14% 30% 14% 16% 38% 0% 1093% 97%
Contains more Vitamin B3Vitamin B3 +21.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~251µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~437.1µg

All nutrients comparison - raw data values

Nutrient Basil Marrow-stem Kale DV% diff.
Copper 0.385mg 0.046mg 38%
Iron 3.17mg 0.47mg 34%
Manganese 1.148mg 0.658mg 21%
Vitamin C 18mg 35.3mg 19%
Vitamin K 414.8µg 437.1µg 19%
Folate 68µg 129µg 15%
Fiber 1.6g 4g 10%
Vitamin E 0.8mg 2.26mg 10%
Magnesium 64mg 27mg 9%
Calcium 177mg 232mg 6%
Zinc 0.81mg 0.21mg 5%
Phosphorus 56mg 25mg 4%
Vitamin B2 0.076mg 0.13mg 4%
Potassium 295mg 213mg 2%
Selenium 0.3µg 1.3µg 2%
Vitamin B1 0.034mg 0.054mg 2%
Choline 11.4mg 23.2mg 2%
Carbs 2.65g 5.42g 1%
Sodium 4mg 17mg 1%
Vitamin A 264µg 251µg 1%
Vitamin B3 0.902mg 0.742mg 1%
Vitamin B5 0.209mg 0.267mg 1%
Vitamin B6 0.155mg 0.165mg 1%
Polyunsaturated fat 0.389g 0.201g 1%
Calories 23kcal 32kcal 0%
Protein 3.15g 3.02g 0%
Protein per 100 calories 14g 9.4g N/A
Calories per 10 g protein 73kcal 106kcal N/A
Weight per 100 calories 435g 313g N/A
Fats 0.64g 0.61g 0%
Net carbs 1.05g 1.42g N/A
Sugar 0.3g 0.46g N/A
Saturated fat 0.041g 0.055g 0%
Monounsaturated fat 0.088g 0.03g 0%
Tryptophan 0.039mg 0.031mg 0%
Threonine 0.104mg 0.086mg 0%
Isoleucine 0.104mg 0.1mg 0%
Leucine 0.191mg 0.151mg 0%
Lysine 0.11mg 0.117mg 0%
Methionine 0.036mg 0.033mg 0%
Phenylalanine 0.13mg 0.087mg 0%
Valine 0.127mg 0.12mg 0%
Histidine 0.051mg 0.047mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +104.5%
~equal in Protein ~3.02g
~equal in Fats ~0.61g
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.