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  6. Cranberry bean raw vs. Basil

Cranberry bean raw vs. Basil — In-Depth Nutrition Comparison

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Summary of differences between cranberry bean raw and basil

  • Cranberry bean raw has more folate, fiber, vitamin B1, copper, phosphorus, potassium, zinc, iron, and selenium; however, basil is higher in vitamin A.
  • Cranberry bean raw covers your daily need for folate, 134% more than basil.
  • Cranberry bean raw has 42 times more selenium than basil. While cranberry bean raw has 12.7µg of selenium, basil has only 0.3µg.
  • The glycemic index of basil is higher.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, raw and Basil, fresh.

Infographic

Cranberry bean raw vs Basil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Basil
Basil
3
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 MagnesiumMagnesium +143.8%
Contains more PotassiumPotassium +351.5%
Contains more IronIron +57.7%
Contains more CopperCopper +106.2%
Contains more ZincZinc +348.1%
Contains more PhosphorusPhosphorus +564.3%
Contains more SeleniumSelenium +4133.3%
Contains more CalciumCalcium +39.4%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +24.8%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Basil
Basil
5
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 +2097.1%
Contains more Vitamin B2Vitamin B2 +180.3%
Contains more Vitamin B3Vitamin B3 +61.3%
Contains more Vitamin B5Vitamin B5 +257.9%
Contains more Vitamin B6Vitamin B6 +99.4%
Contains more FolateFolate +788.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Basil DV% diff.
Vitamin K 414.8µg 346%
Folate 604µg 68µg 134%
Fiber 24.7g 1.6g 92%
Vitamin B1 0.747mg 0.034mg 59%
Copper 0.794mg 0.385mg 45%
Phosphorus 372mg 56mg 45%
Protein 23.03g 3.15g 40%
Potassium 1332mg 295mg 31%
Vitamin A 0µg 264µg 29%
Zinc 3.63mg 0.81mg 26%
Iron 5mg 3.17mg 23%
Selenium 12.7µg 0.3µg 23%
Magnesium 156mg 64mg 22%
Vitamin C 0mg 18mg 20%
Carbs 60.05g 2.65g 19%
Calories 335kcal 23kcal 16%
Vitamin B6 0.309mg 0.155mg 12%
Vitamin B2 0.213mg 0.076mg 11%
Vitamin B5 0.748mg 0.209mg 11%
Manganese 0.92mg 1.148mg 10%
Calcium 127mg 177mg 5%
Vitamin E 0.8mg 5%
Vitamin B3 1.455mg 0.902mg 3%
Choline 11.4mg 2%
Saturated fat 0.316g 0.041g 1%
Polyunsaturated fat 0.527g 0.389g 1%
Fats 1.23g 0.64g 1%
Net carbs 35.35g 1.05g N/A
Sugar 0.3g N/A
Sodium 6mg 4mg 0%
Monounsaturated fat 0.106g 0.088g 0%
Tryptophan 0.273mg 0.039mg 0%
Threonine 0.969mg 0.104mg 0%
Isoleucine 1.017mg 0.104mg 0%
Leucine 1.838mg 0.191mg 0%
Lysine 1.58mg 0.11mg 0%
Methionine 0.346mg 0.036mg 0%
Phenylalanine 1.245mg 0.13mg 0%
Valine 1.205mg 0.127mg 0%
Histidine 0.641mg 0.051mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +631.1%
Contains more FatsFats +92.2%
Contains more CarbsCarbs +2166%
Contains more OtherOther +120%
Contains more WaterWater +643%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +20.5%
Contains more Poly. FatPolyunsaturated fat +35.5%
Contains less Sat. FatSaturated fat -87%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.