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  6. Navy bean raw vs. Basil

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

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Significant differences between navy bean raw and basil

  • Navy bean raw has more vitamin B1, folate, vitamin B5, vitamin B2, magnesium, and phosphorus; however, basil is richer in vitamin A, manganese, calcium, and iron.
  • Basil covers your daily vitamin A needs 105% more than navy bean raw.
  • Basil has 11 times less vitamin B1 than navy bean raw. Navy bean raw has 0.39mg of vitamin B1, while basil has 0.034mg.
  • Basil has a higher glycemic index. The glycemic index of basil is 70, while the glycemic index of navy bean raw is 39.

Specific food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Basil, fresh.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Basil
Basil
4
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 +57.8%
Contains more PhosphorusPhosphorus +78.6%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +1080%
Contains more IronIron +64.2%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +181.4%
~equal in Potassium ~295mg
~equal in Copper ~0.385mg
~equal in Zinc ~0.81mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Basil
Basil
4
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 +1047.1%
Contains more Vitamin B2Vitamin B2 +182.9%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B5Vitamin B5 +294.7%
Contains more Vitamin B6Vitamin B6 +23.2%
Contains more FolateFolate +94.1%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~18mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Basil DV% diff.
Vitamin K 414.8µg 346%
Manganese 0.408mg 1.148mg 32%
Vitamin B1 0.39mg 0.034mg 30%
Vitamin A 0µg 264µg 29%
Folate 132µg 68µg 16%
Calcium 15mg 177mg 16%
Iron 1.93mg 3.17mg 16%
Vitamin B5 0.825mg 0.209mg 12%
Vitamin B2 0.215mg 0.076mg 11%
Magnesium 101mg 64mg 9%
Protein 6.15g 3.15g 6%
Fiber 1.6g 6%
Phosphorus 100mg 56mg 6%
Vitamin E 0.8mg 5%
Carbs 13.05g 2.65g 3%
Vitamin B6 0.191mg 0.155mg 3%
Copper 0.356mg 0.385mg 3%
Choline 11.4mg 2%
Vitamin B3 1.22mg 0.902mg 2%
Calories 67kcal 23kcal 2%
Selenium 0.6µg 0.3µg 1%
Zinc 0.89mg 0.81mg 1%
Vitamin C 18.8mg 18mg 1%
Fats 0.7g 0.64g 0%
Net carbs 13.05g 1.05g N/A
Potassium 307mg 295mg 0%
Sugar 0.3g N/A
Sodium 13mg 4mg 0%
Saturated fat 0.085g 0.041g 0%
Monounsaturated fat 0.052g 0.088g 0%
Polyunsaturated fat 0.407g 0.389g 0%
Tryptophan 0.064mg 0.039mg 0%
Threonine 0.258mg 0.104mg 0%
Isoleucine 0.273mg 0.104mg 0%
Leucine 0.442mg 0.191mg 0%
Lysine 0.35mg 0.11mg 0%
Methionine 0.064mg 0.036mg 0%
Phenylalanine 0.31mg 0.13mg 0%
Valine 0.316mg 0.127mg 0%
Histidine 0.172mg 0.051mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Basil
Basil
2
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 +95.2%
Contains more CarbsCarbs +392.5%
Contains more WaterWater +16.3%
Contains more OtherOther +57.9%
~equal in Fats ~0.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Basil
Basil
2
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 less Sat. FatSaturated fat -51.8%
Contains more Mono. FatMonounsaturated fat +69.2%
~equal in Polyunsaturated fat ~0.389g

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.