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Basil vs. Winged bean — In-Depth Nutrition Comparison

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Summary of differences between Basil and Winged bean

  • Basil has more Vitamin A RAE, Manganese, Vitamin C, Calcium, Iron, Folate, and Magnesium, however, Winged bean is higher in Copper, Vitamin B1, and Potassium.
  • Winged bean covers your daily need of Copper 111% more than Basil.

These are the specific foods used in this comparison Basil, fresh and Winged bean tuber, raw.

Infographic

Basil vs Winged bean 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.
Contains more Calcium +490%
Contains more Iron +58.5%
Contains more Magnesium +166.7%
Contains more Phosphorus +24.4%
Contains less Sodium -88.6%
Contains more Manganese +115.8%
Contains more Potassium +98.6%
Contains more Zinc +71.6%
Contains more Copper +260%
Contains more Selenium +133.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +490%
Contains more Iron +58.5%
Contains more Magnesium +166.7%
Contains more Phosphorus +24.4%
Contains less Sodium -88.6%
Contains more Manganese +115.8%
Contains more Potassium +98.6%
Contains more Zinc +71.6%
Contains more Copper +260%
Contains more Selenium +133.3%

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +80.2%
Contains more Vitamin B6 +106.7%
Contains more Folate +257.9%
Contains more Vitamin B1 +1014.7%
Contains more Vitamin B2 +96.1%
Contains more Vitamin B3 +81.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +80.2%
Contains more Vitamin B6 +106.7%
Contains more Folate +257.9%
Contains more Vitamin B1 +1014.7%
Contains more Vitamin B2 +96.1%
Contains more Vitamin B3 +81.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +60.4%
Contains more Protein +268.3%
Contains more Fats +40.6%
Contains more Carbs +960.4%
Contains more Other +33.3%
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Water +60.4%
Contains more Protein +268.3%
Contains more Fats +40.6%
Contains more Carbs +960.4%
Contains more Other +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.5%
Contains more Polyunsaturated fat +123.6%
Contains more Monounsaturated Fat +165.9%
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -81.5%
Contains more Polyunsaturated fat +123.6%
Contains more Monounsaturated Fat +165.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Basil Winged bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price 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 Winged bean Opinion
Net carbs 1.05g 28.1g Winged bean
Protein 3.15g 11.6g Winged bean
Fats 0.64g 0.9g Winged bean
Carbs 2.65g 28.1g Winged bean
Calories 23kcal 148kcal Winged bean
Fructose 0.02g Basil
Sugar 0.3g Winged bean
Fiber 1.6g Basil
Calcium 177mg 30mg Basil
Iron 3.17mg 2mg Basil
Magnesium 64mg 24mg Basil
Phosphorus 56mg 45mg Basil
Potassium 295mg 586mg Winged bean
Sodium 4mg 35mg Basil
Zinc 0.81mg 1.39mg Winged bean
Copper 0.385mg 1.386mg Winged bean
Manganese 1.148mg 0.532mg Basil
Selenium 0.3µg 0.7µg Winged bean
Vitamin A 5275IU 0IU Basil
Vitamin A RAE 264µg 0µg Basil
Vitamin E 0.8mg Basil
Vitamin C 18mg 0mg Basil
Vitamin B1 0.034mg 0.379mg Winged bean
Vitamin B2 0.076mg 0.149mg Winged bean
Vitamin B3 0.902mg 1.64mg Winged bean
Vitamin B5 0.209mg 0.116mg Basil
Vitamin B6 0.155mg 0.075mg Basil
Folate 68µg 19µg Basil
Vitamin K 414.8µg Basil
Tryptophan 0.039mg 0.252mg Winged bean
Threonine 0.104mg 0.451mg Winged bean
Isoleucine 0.104mg 0.425mg Winged bean
Leucine 0.191mg 0.64mg Winged bean
Lysine 0.11mg 0.592mg Winged bean
Methionine 0.036mg 0.143mg Winged bean
Phenylalanine 0.13mg 0.451mg Winged bean
Valine 0.127mg 0.599mg Winged bean
Histidine 0.051mg 0.241mg Winged bean
Saturated Fat 0.041g 0.222g Basil
Monounsaturated Fat 0.088g 0.234g Winged bean
Polyunsaturated fat 0.389g 0.174g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
131%
Basil
17%
Winged bean
Minerals Daily Need Coverage Score
57%
Basil
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 38)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.3)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.181g)
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.