Basil vs. Kale
Nutrition comparison of Basil and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and kale:
- Both kale and basil are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
- Basil is an excellent source of iron.
- Kale has more thiamin and riboflavin.
- Kale is an excellent source of dietary fiber.
USDA sources for nutritional information: Basil (Basil, fresh) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and basil contain similar amounts of calories - kale has 35 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, basil is heavier in protein, lighter in carbs and lighter in fat compared to kale per calorie. Basil has a macronutrient ratio of 44:37:19 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Kale | |
|---|---|---|
| Protein | 44% | 27% |
| Carbohydrates | 37% | 41% |
| Fat | 19% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and basil are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has 156% more dietary fiber than basil - kale has 4.1g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Kale and basil contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Kale and basil contain similar amounts of protein - kale has 2.9g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both kale and basil are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Both kale and basil are high in Vitamin C. Kale has 419% more Vitamin C than basil - kale has 93.4mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Both kale and basil are high in Vitamin A. Basil has a little more Vitamin A (10%) than kale by weight - kale has 241ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Kale and basil contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Both kale and basil are high in Vitamin K. Basil has a little more Vitamin K (6%) than kale by weight - kale has 389.6ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Kale has more thiamin and riboflavin. Both basil and kale contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Basil | Kale | |
|---|---|---|
| Thiamin | 0.034 MG | 0.113 MG |
| Riboflavin | 0.076 MG | 0.347 MG |
| Niacin | 0.902 MG | 1.18 MG |
| Pantothenic acid | 0.209 MG | 0.37 MG |
| Vitamin B6 | 0.155 MG | 0.147 MG |
| Folate | 68 UG | 62 UG |
Minerals
calcium
Both kale and basil are high in calcium. Kale has 44% more calcium than basil - kale has 254mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 98% more iron than kale - kale has 1.6mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both kale and basil are high in potassium. Kale has 18% more potassium than basil - kale has 348mg of potassium per 100 grams and basil has 295mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both basil and kale contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Basil | Kale | |
|---|---|---|
| beta-carotene | 3142 UG | 2873 UG |
| lutein + zeaxanthin | 5650 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both basil and kale contain significant amounts of alpha linoleic acid (ALA).
| Basil | Kale | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.378 G |
| Total | 0.316 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than basil per 100 grams.
| Basil | Kale | |
|---|---|---|
| linoleic acid | 0.073 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.073 G | 0.294 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Basil or Kale .
Basil g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
|
MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or basil contain more calories in 100 grams?Kale and basil contain similar amounts of calories - kale has 35 calories in 100g and basil has 23 calories.
Is kale or basil better for protein?
Kale and basil contain similar amounts of protein - kale has 2.9g of protein per 100 grams and basil has 3.2g of protein.
Does kale or basil have more carbohydrates?
By weight, both kale and basil are low in carbohydrates - kale has 4.4g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.
Does kale or basil contain more calcium?
Both kale and basil are high in calcium. Kale has 40% more calcium than basil - kale has 254mg of calcium in 100 grams and basil has 177mg of calcium.
Does kale or basil contain more iron?
Basil is an abundant source of iron and it has 100% more iron than kale - kale has 1.6mg of iron in 100 grams and basil has 3.2mg of iron.
Does kale or basil contain more potassium?
Both kale and basil are high in potassium. Kale has 20% more potassium than basil - kale has 348mg of potassium in 100 grams and basil has 295mg of potassium.