Beans vs. Basil — In-Depth Nutrition Comparison
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Summary of differences between beans and basil
- Beans have more fiber, vitamin B1, and selenium; however, basil is higher in vitamin K, vitamin A, iron, copper, vitamin C, calcium, and folate.
- Basil covers your daily need for vitamin K, 345% more than beans.
- Beans have 15 times more selenium than basil. While beans have 4.5µg of selenium, basil has only 0.3µg.
- The glycemic index of basil is higher.
These are the specific foods used in this comparison Beans, baked, canned, no salt added and Basil, fresh.
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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.
| Contains more ZincZinc | +72.8% |
| Contains more PhosphorusPhosphorus | +85.7% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +1400% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +254% |
| Contains more IronIron | +993.1% |
| Contains more CopperCopper | +86.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +341.2% |
| Contains more CholineCholine | +170.2% |
| Contains more Vitamin CVitamin C | +480.6% |
| Contains more Vitamin AVitamin A | +5180% |
| Contains more Vitamin EVitamin E | +433.3% |
| Contains more Vitamin B2Vitamin B2 | +26.7% |
| Contains more Vitamin B3Vitamin B3 | +109.8% |
| Contains more Vitamin B6Vitamin B6 | +19.2% |
| Contains more Vitamin KVitamin K | +51750% |
| Contains more FolateFolate | +183.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.8µg | 414.8µg | 345% |
| Manganese | 1.148mg | 50% | |
| Iron | 0.29mg | 3.17mg | 36% |
| Vitamin A | 5µg | 264µg | 29% |
| Copper | 0.206mg | 0.385mg | 20% |
| Vitamin C | 3.1mg | 18mg | 17% |
| Fiber | 5.5g | 1.6g | 16% |
| Calcium | 50mg | 177mg | 13% |
| Folate | 24µg | 68µg | 11% |
| Vitamin B1 | 0.15mg | 0.034mg | 10% |
| Magnesium | 32mg | 64mg | 8% |
| Selenium | 4.5µg | 0.3µg | 8% |
| Phosphorus | 104mg | 56mg | 7% |
| Carbs | 20.49g | 2.65g | 6% |
| Zinc | 1.4mg | 0.81mg | 5% |
| Choline | 30.8mg | 11.4mg | 4% |
| Vitamin B5 | 0.209mg | 4% | |
| Calories | 105kcal | 23kcal | 4% |
| Vitamin E | 0.15mg | 0.8mg | 4% |
| Protein | 4.8g | 3.15g | 3% |
| Vitamin B3 | 0.43mg | 0.902mg | 3% |
| Vitamin B6 | 0.13mg | 0.155mg | 2% |
| Polyunsaturated fat | 0.172g | 0.389g | 1% |
| Vitamin B2 | 0.06mg | 0.076mg | 1% |
| Fats | 0.4g | 0.64g | 0% |
| Net carbs | 14.99g | 1.05g | N/A |
| Potassium | 296mg | 295mg | 0% |
| Sugar | 7.78g | 0.3g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Saturated fat | 0.103g | 0.041g | 0% |
| Monounsaturated fat | 0.035g | 0.088g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.104mg | 0% | |
| Isoleucine | 0.104mg | 0% | |
| Leucine | 0.191mg | 0% | |
| Lysine | 0.11mg | 0% | |
| Methionine | 0.036mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.127mg | 0% | |
| Histidine | 0.051mg | 0% | |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +52.4% |
| Contains more CarbsCarbs | +673.2% |
| Contains more OtherOther | +14% |
| Contains more FatsFats | +60% |
| Contains more WaterWater | +26.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60.2% |
| Contains more Mono. FatMonounsaturated fat | +151.4% |
| Contains more Poly. FatPolyunsaturated fat | +126.2% |
