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, and vitamin C, while basil is higher in manganese, iron, copper, folate, magnesium, calcium, and zinc.
- Kale covers your daily need for vitamin K 335% more than basil.
- Kale contains 3 times more vitamin A than basil. Kale contains 681µg of vitamin A, while basil contains 264µg.
Kale, cooked, boiled, drained, without salt and Basil, fresh types were used in this article.
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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.
| 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
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.
| Contains more Vitamin CVitamin C | +127.8% |
| Contains more Vitamin AVitamin A | +158% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 414.8µg | 335% |
| Vitamin A | 681µg | 264µg | 46% |
| Manganese | 0.416mg | 1.148mg | 32% |
| Iron | 0.9mg | 3.17mg | 28% |
| Vitamin C | 41mg | 18mg | 26% |
| Copper | 0.156mg | 0.385mg | 25% |
| Folate | 13µg | 68µg | 14% |
| Magnesium | 18mg | 64mg | 11% |
| Calcium | 72mg | 177mg | 11% |
| Zinc | 0.24mg | 0.81mg | 5% |
| Phosphorus | 28mg | 56mg | 4% |
| Protein | 1.9g | 3.15g | 3% |
| Vitamin B3 | 0.5mg | 0.902mg | 3% |
| Vitamin B5 | 0.049mg | 0.209mg | 3% |
| Potassium | 228mg | 295mg | 2% |
| Fiber | 2g | 1.6g | 2% |
| Vitamin B1 | 0.053mg | 0.034mg | 2% |
| Choline | 0.4mg | 11.4mg | 2% |
| Carbs | 5.63g | 2.65g | 1% |
| Sodium | 23mg | 4mg | 1% |
| Selenium | 0.9µg | 0.3µg | 1% |
| Vitamin B6 | 0.138mg | 0.155mg | 1% |
| Polyunsaturated fat | 0.193g | 0.389g | 1% |
| Calories | 28kcal | 23kcal | 0% |
| Protein per 100 calories | 6.8g | 14g | N/A |
| Calories per 10 g protein | 147kcal | 73kcal | N/A |
| Weight per 100 calories | 357g | 435g | N/A |
| Fats | 0.4g | 0.64g | 0% |
| Net carbs | 3.63g | 1.05g | N/A |
| Sugar | 1.25g | 0.3g | N/A |
| Vitamin E | 0.85mg | 0.8mg | 0% |
| Vitamin B2 | 0.07mg | 0.076mg | 0% |
| Saturated fat | 0.052g | 0.041g | 0% |
| Monounsaturated fat | 0.03g | 0.088g | 0% |
| Tryptophan | 0.023mg | 0.039mg | 0% |
| Threonine | 0.085mg | 0.104mg | 0% |
| Isoleucine | 0.114mg | 0.104mg | 0% |
| Leucine | 0.133mg | 0.191mg | 0% |
| Lysine | 0.114mg | 0.11mg | 0% |
| Methionine | 0.018mg | 0.036mg | 0% |
| Phenylalanine | 0.097mg | 0.13mg | 0% |
| Valine | 0.104mg | 0.127mg | 0% |
| Histidine | 0.04mg | 0.051mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +112.5% |
| Contains more ProteinProtein | +65.8% |
| Contains more FatsFats | +60% |
~equal in
Water
~92.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.2% |
| Contains more Mono. FatMonounsaturated fat | +193.3% |
| Contains more Poly. FatPolyunsaturated fat | +101.6% |
