Basil vs. Collard Greens
Nutrition comparison of Basil and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and collard greens:
- Both collard greens and basil are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
- Basil is an excellent source of iron.
- Collard green is an excellent source of dietary fiber.
USDA sources for nutritional information: Basil (Basil, fresh) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Collard greens and basil contain similar amounts of calories - collard green has 32 calories per 100 grams and basil has 23 calories.
| Basil | Collard Greens | |
|---|---|---|
| Protein | 43% | 31% |
| Carbohydrates | 32% | 56% |
| Fat | 24% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard greens and basil contain similar amounts of carbs - collard green has 5.4g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
The carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.
dietary fiber
Collard green is an excellent source of dietary fiber and it has 150% more dietary fiber than basil - collard green has 4g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Collard greens and basil contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Collard greens and basil contain similar amounts of protein - collard green has 3g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both collard greens and basil are low in saturated fat - collard green has 0.06g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Both collard greens and basil are high in Vitamin C. Collard green has 96% more Vitamin C than basil - collard green has 35.3mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Both collard greens and basil are high in Vitamin A. Collard green is very similar to collard green for Vitamin A - collard green has 251ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Collard green has 183% more Vitamin E than basil - collard green has 2.3mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Both collard greens and basil are high in Vitamin K. Collard green has a little more Vitamin K (5%) than basil by weight - collard green has 437.1ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Both basil and collard greens contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Basil | Collard Greens | |
|---|---|---|
| Thiamin | 0.034 MG | 0.054 MG |
| Riboflavin | 0.076 MG | 0.13 MG |
| Niacin | 0.902 MG | 0.742 MG |
| Pantothenic acid | 0.209 MG | 0.267 MG |
| Vitamin B6 | 0.155 MG | 0.165 MG |
| Folate | 68 UG | 129 UG |
Minerals
calcium
Both collard greens and basil are high in calcium. Collard green has 31% more calcium than basil - collard green has 232mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 574% more iron than collard green - collard green has 0.47mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both collard greens and basil are high in potassium. Basil has 38% more potassium than collard green - collard green has 213mg 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 collard greens contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Basil | Collard Greens | |
|---|---|---|
| beta-carotene | 3142 UG | 2991 UG |
| lutein + zeaxanthin | 5650 UG | 4323 UG |
| alpha-carotene | ~ | 14 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than collard green per 100 grams.
| Basil | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.108 G |
| Total | 0.316 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both basil and collard greens contain significant amounts of linoleic acid.
| Basil | Collard Greens | |
|---|---|---|
| linoleic acid | 0.073 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.073 G | 0.084 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Basil (Basil, fresh) and Collard Greens (Collards, raw) .
Basil g
()
|
Daily Values (%) |
Collard Greens g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does collard greens or basil contain more calories in 100 grams?Collard greens and basil contain similar amounts of calories - collard green has 32 calories in 100g and basil has 23 calories.
Is collard greens or basil better for protein?
Collard greens and basil contain similar amounts of protein - collard green has 3g of protein per 100 grams and basil has 3.2g of protein.
Does collard greens or basil have more carbohydrates?
By weight, collard greens and basil contain similar amounts of carbs - collard green has 5.4g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.
Does collard greens or basil contain more calcium?
Both collard greens and basil are high in calcium. Collard green has 30% more calcium than basil - collard green has 232mg of calcium in 100 grams and basil has 177mg of calcium.
Does collard greens or basil contain more iron?
Basil is an abundant source of iron and it has 570% more iron than collard green - collard green has 0.47mg of iron in 100 grams and basil has 3.2mg of iron.
Does collard greens or basil contain more potassium?
Both collard greens and basil are high in potassium. Basil has 40% more potassium than collard green - collard green has 213mg of potassium in 100 grams and basil has 295mg of potassium.