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  6. Baked beans vs. Basil

Baked beans vs. Basil — In-Depth Nutrition Comparison

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How are baked beans and basil different?

  • Baked beans are higher in fiber and selenium; however, basil is richer in vitamin A, manganese, copper, vitamin C, iron, and calcium.
  • Daily need coverage for vitamin A for basil is 106% higher.
  • Baked beans contain 106 times more sodium than basil. While baked beans contain 422mg of sodium, basil contains only 4mg.
  • Baked beans have a lower glycemic index (40) than basil (70).

Beans, baked, home prepared and Basil, fresh are the varieties used in this article.

Infographic

Baked beans vs Basil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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%
Contains more PotassiumPotassium +21.4%
Contains more PhosphorusPhosphorus +94.6%
Contains more SeleniumSelenium +1800%
Contains more MagnesiumMagnesium +48.8%
Contains more CalciumCalcium +190.2%
Contains more IronIron +59.3%
Contains more CopperCopper +142.1%
Contains more ZincZinc +11%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +350.2%

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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Basil
Basil
10
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%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin CVitamin C +1536.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +55.1%
Contains more Vitamin B3Vitamin B3 +121.1%
Contains more Vitamin B5Vitamin B5 +34.8%
Contains more Vitamin B6Vitamin B6 +72.2%
Contains more FolateFolate +41.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Basil DV% diff.
Vitamin K 414.8µg 346%
Manganese 0.255mg 1.148mg 39%
Vitamin A 0µg 264µg 29%
Copper 0.159mg 0.385mg 25%
Vitamin C 1.1mg 18mg 19%
Sodium 422mg 4mg 18%
Fiber 5.5g 1.6g 16%
Iron 1.99mg 3.17mg 15%
Calcium 61mg 177mg 12%
Selenium 5.7µg 0.3µg 10%
Vitamin B1 0.136mg 0.034mg 9%
Saturated fat 1.948g 0.041g 9%
Phosphorus 109mg 56mg 8%
Calories 155kcal 23kcal 7%
Fats 5.15g 0.64g 7%
Carbs 21.63g 2.65g 6%
Magnesium 43mg 64mg 5%
Vitamin E 0.8mg 5%
Protein 5.54g 3.15g 5%
Vitamin B6 0.09mg 0.155mg 5%
Monounsaturated fat 2.133g 0.088g 5%
Folate 48µg 68µg 5%
Vitamin B3 0.408mg 0.902mg 3%
Choline 11.4mg 2%
Potassium 358mg 295mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B2 0.049mg 0.076mg 2%
Polyunsaturated fat 0.74g 0.389g 2%
Zinc 0.73mg 0.81mg 1%
Vitamin B5 0.155mg 0.209mg 1%
Net carbs 16.13g 1.05g N/A
Sugar 0.3g N/A
Tryptophan 0.067mg 0.039mg 0%
Threonine 0.228mg 0.104mg 0%
Isoleucine 0.242mg 0.104mg 0%
Leucine 0.428mg 0.191mg 0%
Lysine 0.379mg 0.11mg 0%
Methionine 0.086mg 0.036mg 0%
Phenylalanine 0.287mg 0.13mg 0%
Valine 0.282mg 0.127mg 0%
Histidine 0.153mg 0.051mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
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
Contains more ProteinProtein +75.9%
Contains more FatsFats +704.7%
Contains more CarbsCarbs +716.2%
Contains more OtherOther +67.3%
Contains more WaterWater +41.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
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
Contains more Mono. FatMonounsaturated fat +2323.9%
Contains more Poly. FatPolyunsaturated fat +90.2%
Contains less Sat. FatSaturated fat -97.9%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.