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Basil vs. Baked beans — In-Depth Nutrition Comparison

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How are basil and baked beans different?

  • Basil is higher in vitamin A, manganese, copper, vitamin C, iron, and calcium; however, baked beans are richer in fiber and selenium.
  • Daily need coverage for vitamin A for basil is 106% higher.
  • Basil contains 16 times more vitamin C than baked beans. While basil contains 18mg of vitamin C, baked beans contain only 1.1mg.
  • Basil has less saturated fat.
  • Baked beans have a lower glycemic index (40) than basil (70).

Basil, fresh and Beans, baked, home prepared are the varieties used in this article.

Infographic

Basil vs Baked beans infographic
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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.
Basil
6
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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +48.8%
Contains more CalciumCalcium +190.2%
Contains more IronIron +59.3%
Contains more CopperCopper +142.1%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +350.2%
Contains more PotassiumPotassium +21.4%
Contains more PhosphorusPhosphorus +94.6%
Contains more SeleniumSelenium +1800%
~equal in Zinc ~0.73mg

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.
Basil
10
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%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +1536.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +55.1%
Contains more Vitamin B3Vitamin B3 +121.1%
Contains more Vitamin B5Vitamin B5 +34.8%
Contains more Vitamin B6Vitamin B6 +72.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +41.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
1
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +41.3%
Contains more ProteinProtein +75.9%
Contains more FatsFats +704.7%
Contains more CarbsCarbs +716.2%
Contains more OtherOther +67.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +2323.9%
Contains more Poly. FatPolyunsaturated fat +90.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Baked beans
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Basil Baked beans DV% diff.
Vitamin K 414.8µg 346%
Manganese 1.148mg 0.255mg 39%
Vitamin A 264µg 0µg 29%
Copper 0.385mg 0.159mg 25%
Vitamin C 18mg 1.1mg 19%
Sodium 4mg 422mg 18%
Fiber 1.6g 5.5g 16%
Iron 3.17mg 1.99mg 15%
Calcium 177mg 61mg 12%
Selenium 0.3µg 5.7µg 10%
Vitamin B1 0.034mg 0.136mg 9%
Saturated fat 0.041g 1.948g 9%
Phosphorus 56mg 109mg 8%
Calories 23kcal 155kcal 7%
Fats 0.64g 5.15g 7%
Carbs 2.65g 21.63g 6%
Magnesium 64mg 43mg 5%
Vitamin E 0.8mg 5%
Protein 3.15g 5.54g 5%
Vitamin B6 0.155mg 0.09mg 5%
Monounsaturated fat 0.088g 2.133g 5%
Folate 68µg 48µg 5%
Vitamin B3 0.902mg 0.408mg 3%
Choline 11.4mg 2%
Potassium 295mg 358mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B2 0.076mg 0.049mg 2%
Polyunsaturated fat 0.389g 0.74g 2%
Zinc 0.81mg 0.73mg 1%
Vitamin B5 0.209mg 0.155mg 1%
Net carbs 1.05g 16.13g N/A
Sugar 0.3g N/A
Tryptophan 0.039mg 0.067mg 0%
Threonine 0.104mg 0.228mg 0%
Isoleucine 0.104mg 0.242mg 0%
Leucine 0.191mg 0.428mg 0%
Lysine 0.11mg 0.379mg 0%
Methionine 0.036mg 0.086mg 0%
Phenylalanine 0.13mg 0.287mg 0%
Valine 0.127mg 0.282mg 0%
Histidine 0.051mg 0.153mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Baked beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
104%
Basil
9%
Baked beans
Minerals Daily Need Coverage Score
57%
Basil
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Basil
Basil is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 418mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 1.907g)
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 30)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.