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Basil vs. Refried beans — In-Depth Nutrition Comparison

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What are the differences between basil and refried beans?

  • Basil is higher in vitamin K, vitamin A, manganese, copper, iron, calcium, folate, and vitamin C, yet refried beans are higher in selenium.
  • Basil's daily need coverage for vitamin K is 344% more.
  • The amount of sodium in basil is lower.
  • The glycemic index of refried beans is lower.

We used Basil, fresh and Refried beans, canned, traditional style (includes USDA commodity) types in this article.

Infographic

Basil vs Refried 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
7
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +82.9%
Contains more CalciumCalcium +510.3%
Contains more IronIron +120.1%
Contains more CopperCopper +198.4%
Contains more ZincZinc +39.7%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +297.2%
Contains more PhosphorusPhosphorus +64.3%
Contains more SeleniumSelenium +1833.3%
~equal in Potassium ~319mg

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
7
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +788.9%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin B6Vitamin B6 +50.5%
Contains more Vitamin KVitamin K +19652.4%
Contains more FolateFolate +518.2%
Contains more Vitamin B1Vitamin B1 +123.5%
Contains more CholineCholine +86%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.079mg
~equal in Vitamin B5 ~0.189mg
~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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +18.4%
Contains more ProteinProtein +58.1%
Contains more FatsFats +214.1%
Contains more CarbsCarbs +411.3%
Contains more OtherOther +14%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +583%
Contains more Poly. FatPolyunsaturated fat +39.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Basil
3
6% 6% 87%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.02 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.27 g
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Refried beans DV% diff.
Vitamin K 414.8µg 2.1µg 344%
Manganese 1.148mg 0.289mg 37%
Vitamin A 264µg 0µg 29%
Copper 0.385mg 0.129mg 28%
Histidine 0.051mg 153mg 22%
Iron 3.17mg 1.44mg 22%
Sodium 4mg 370mg 16%
Calcium 177mg 29mg 15%
Folate 68µg 11µg 14%
Vitamin C 18mg 6mg 13%
Selenium 0.3µg 5.8µg 10%
Fiber 1.6g 3.7g 8%
Magnesium 64mg 35mg 7%
Phosphorus 56mg 92mg 5%
Vitamin E 0.8mg 0.09mg 5%
Vitamin B1 0.034mg 0.076mg 4%
Vitamin B6 0.155mg 0.103mg 4%
Protein 3.15g 4.98g 4%
Carbs 2.65g 13.55g 4%
Saturated fat 0.041g 0.631g 3%
Calories 23kcal 90kcal 3%
Vitamin B3 0.902mg 0.367mg 3%
Starch 7.43g 3%
Fats 0.64g 2.01g 2%
Zinc 0.81mg 0.58mg 2%
Choline 11.4mg 21.2mg 2%
Potassium 295mg 319mg 1%
Monounsaturated fat 0.088g 0.601g 1%
Polyunsaturated fat 0.389g 0.543g 1%
Net carbs 1.05g 9.85g N/A
Sugar 0.3g 0.54g N/A
Vitamin B2 0.076mg 0.079mg 0%
Vitamin B5 0.209mg 0.189mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.039mg 0.065mg 0%
Threonine 0.104mg 0.231mg 0%
Isoleucine 0.104mg 0.242mg 0%
Leucine 0.191mg 0.438mg 0%
Lysine 0.11mg 0.377mg 0%
Methionine 0.036mg 0.083mg 0%
Phenylalanine 0.13mg 0.297mg 0%
Valine 0.127mg 0.287mg 0%
Fructose 0.02g 0g 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Refried 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
10%
Refried beans
Minerals Daily Need Coverage Score
57%
Basil
33%
Refried beans

Comparison summary

Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 32)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.8)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 366mg)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 0.59g)
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.