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  6. Basil vs. Soybean raw

Basil vs. Soybean raw — In-Depth Nutrition Comparison

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Important differences between basil and soybean raw

  • Basil has more vitamin K and vitamin A; however, soybean raw has more iron, copper, phosphorus, folate, vitamin B1, vitamin B2, manganese, and magnesium.
  • Basil's daily need coverage for vitamin K is 307% more.
  • Basil has 240 times more vitamin A than soybean raw. Basil has 5275IU of vitamin A, while soybean raw has 22IU.
  • Basil has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Basil, fresh and Soybeans, mature seeds, raw.

Infographic

Basil vs Soybean raw infographic
Infographic link

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
Basil
0
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +56.5%
Contains more PotassiumPotassium +509.2%
Contains more IronIron +395.3%
Contains more CopperCopper +330.6%
Contains more ZincZinc +503.7%
Contains more PhosphorusPhosphorus +1157.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +119.3%
Contains more SeleniumSelenium +5833.3%

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
Basil
3
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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +26300%
Contains more Vitamin KVitamin K +782.6%
Contains more Vitamin B1Vitamin B1 +2470.6%
Contains more Vitamin B2Vitamin B2 +1044.7%
Contains more Vitamin B3Vitamin B3 +79.9%
Contains more Vitamin B5Vitamin B5 +279.4%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more FolateFolate +451.5%
Contains more CholineCholine +916.7%
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Soybean raw DV% diff.
Vitamin K 414.8µg 47µg 307%
Iron 3.17mg 15.7mg 157%
Copper 0.385mg 1.658mg 141%
Phosphorus 56mg 704mg 93%
Folate 68µg 375µg 77%
Polyunsaturated fat 0.389g 11.255g 72%
Vitamin B1 0.034mg 0.874mg 70%
Protein 3.15g 36.49g 67%
Vitamin B2 0.076mg 0.87mg 61%
Manganese 1.148mg 2.517mg 60%
Magnesium 64mg 280mg 51%
Potassium 295mg 1797mg 44%
Zinc 0.81mg 4.89mg 37%
Selenium 0.3µg 17.8µg 32%
Fiber 1.6g 9.3g 31%
Fats 0.64g 19.94g 30%
Vitamin A 264µg 1µg 29%
Calories 23kcal 446kcal 21%
Choline 11.4mg 115.9mg 19%
Vitamin B6 0.155mg 0.377mg 17%
Vitamin C 18mg 6mg 13%
Saturated fat 0.041g 2.884g 13%
Vitamin B5 0.209mg 0.793mg 12%
Monounsaturated fat 0.088g 4.404g 11%
Calcium 177mg 277mg 10%
Carbs 2.65g 30.16g 9%
Vitamin B3 0.902mg 1.623mg 5%
Net carbs 1.05g 20.86g N/A
Sugar 0.3g 7.33g N/A
Sodium 4mg 2mg 0%
Vitamin E 0.8mg 0.85mg 0%
Tryptophan 0.039mg 0.591mg 0%
Threonine 0.104mg 1.766mg 0%
Isoleucine 0.104mg 1.971mg 0%
Leucine 0.191mg 3.309mg 0%
Lysine 0.11mg 2.706mg 0%
Methionine 0.036mg 0.547mg 0%
Phenylalanine 0.13mg 2.122mg 0%
Valine 0.127mg 2.029mg 0%
Histidine 0.051mg 1.097mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +978%
Contains more ProteinProtein +1058.4%
Contains more FatsFats +3015.6%
Contains more CarbsCarbs +1038.1%
Contains more OtherOther +224.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +4904.5%
Contains more Poly. FatPolyunsaturated fat +2793.3%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.