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  6. Basil vs. Yardlong bean (Asparagus bean) raw

Basil vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Summary of differences between basil and yardlong bean (Asparagus bean) raw

  • Basil has more vitamin A, manganese, copper, iron, calcium, and vitamin B6; however, yardlong bean (Asparagus bean) raw is higher in vitamin B1.
  • Basil covers your daily need for vitamin A, 88% more than yardlong bean (Asparagus bean) raw.
  • Basil has 8 times more copper than yardlong bean (Asparagus bean) raw. While basil has 0.385mg of copper, yardlong bean (Asparagus bean) raw has only 0.048mg.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

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

Infographic

Basil vs Yardlong bean (Asparagus bean) raw 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
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +254%
Contains more PotassiumPotassium +22.9%
Contains more IronIron +574.5%
Contains more CopperCopper +702.1%
Contains more ZincZinc +118.9%
Contains more ManganeseManganese +460%
Contains more SeleniumSelenium +400%
~equal in Phosphorus ~59mg
~equal in Sodium ~4mg

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
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin AVitamin A +514%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +120%
Contains more Vitamin B5Vitamin B5 +280%
Contains more Vitamin B6Vitamin B6 +545.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +214.7%
Contains more Vitamin B2Vitamin B2 +44.7%
~equal in Vitamin C ~18.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Basil Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 414.8µg 346%
Manganese 1.148mg 0.205mg 41%
Copper 0.385mg 0.048mg 37%
Iron 3.17mg 0.47mg 34%
Vitamin A 264µg 43µg 25%
Calcium 177mg 50mg 13%
Vitamin B6 0.155mg 0.024mg 10%
Fiber 1.6g 6%
Vitamin B1 0.034mg 0.107mg 6%
Vitamin E 0.8mg 5%
Magnesium 64mg 44mg 5%
Zinc 0.81mg 0.37mg 4%
Vitamin B2 0.076mg 0.11mg 3%
Vitamin B5 0.209mg 0.055mg 3%
Vitamin B3 0.902mg 0.41mg 3%
Potassium 295mg 240mg 2%
Carbs 2.65g 8.35g 2%
Folate 68µg 62µg 2%
Choline 11.4mg 2%
Selenium 0.3µg 1.5µg 2%
Polyunsaturated fat 0.389g 0.169g 1%
Calories 23kcal 47kcal 1%
Protein 3.15g 2.8g 1%
Vitamin C 18mg 18.8mg 1%
Fats 0.64g 0.4g 0%
Net carbs 1.05g 8.35g N/A
Sugar 0.3g N/A
Phosphorus 56mg 59mg 0%
Sodium 4mg 4mg 0%
Saturated fat 0.041g 0.105g 0%
Monounsaturated fat 0.088g 0.036g 0%
Tryptophan 0.039mg 0.032mg 0%
Threonine 0.104mg 0.104mg 0%
Isoleucine 0.104mg 0.15mg 0%
Leucine 0.191mg 0.2mg 0%
Lysine 0.11mg 0.184mg 0%
Methionine 0.036mg 0.04mg 0%
Phenylalanine 0.13mg 0.154mg 0%
Valine 0.127mg 0.162mg 0%
Histidine 0.051mg 0.09mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
Basil
4
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +12.5%
Contains more FatsFats +60%
Contains more OtherOther +150%
Contains more CarbsCarbs +215.1%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
Basil
3
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -61%
Contains more Mono. FatMonounsaturated fat +144.4%
Contains more Poly. FatPolyunsaturated fat +130.2%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.