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  6. Soybean raw vs. Basil

Soybean raw vs. Basil — In-Depth Nutrition Comparison

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Important differences between soybean raw and basil

  • Soybean raw has more iron, copper, phosphorus, folate, vitamin B1, vitamin B2, manganese, and magnesium; however, basil has more vitamin K and vitamin A.
  • Basil's daily need coverage for vitamin K is 307% more.
  • Soybean raw has 26 times more vitamin B1 than basil. Soybean raw has 0.874mg of vitamin B1, while basil has 0.034mg.
  • Basil has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Basil, fresh.

Infographic

Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Basil
Basil
0
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 +337.5%
Contains more CalciumCalcium +56.5%
Contains more PotassiumPotassium +509.2%
Contains more IronIron +395.3%
Contains more CopperCopper +330.6%
Contains more ZincZinc +503.7%
Contains more PhosphorusPhosphorus +1157.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +119.3%
Contains more SeleniumSelenium +5833.3%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Basil
Basil
3
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 +2470.6%
Contains more Vitamin B2Vitamin B2 +1044.7%
Contains more Vitamin B3Vitamin B3 +79.9%
Contains more Vitamin B5Vitamin B5 +279.4%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more FolateFolate +451.5%
Contains more CholineCholine +916.7%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +26300%
Contains more Vitamin KVitamin K +782.6%
~equal in Vitamin E ~0.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Basil DV% diff.
Vitamin K 47µg 414.8µg 307%
Iron 15.7mg 3.17mg 157%
Copper 1.658mg 0.385mg 141%
Phosphorus 704mg 56mg 93%
Folate 375µg 68µg 77%
Polyunsaturated fat 11.255g 0.389g 72%
Vitamin B1 0.874mg 0.034mg 70%
Protein 36.49g 3.15g 67%
Vitamin B2 0.87mg 0.076mg 61%
Manganese 2.517mg 1.148mg 60%
Magnesium 280mg 64mg 51%
Potassium 1797mg 295mg 44%
Zinc 4.89mg 0.81mg 37%
Selenium 17.8µg 0.3µg 32%
Fiber 9.3g 1.6g 31%
Fats 19.94g 0.64g 30%
Vitamin A 1µg 264µg 29%
Calories 446kcal 23kcal 21%
Choline 115.9mg 11.4mg 19%
Vitamin B6 0.377mg 0.155mg 17%
Vitamin C 6mg 18mg 13%
Saturated fat 2.884g 0.041g 13%
Vitamin B5 0.793mg 0.209mg 12%
Monounsaturated fat 4.404g 0.088g 11%
Calcium 277mg 177mg 10%
Carbs 30.16g 2.65g 9%
Vitamin B3 1.623mg 0.902mg 5%
Net carbs 20.86g 1.05g N/A
Sugar 7.33g 0.3g N/A
Sodium 2mg 4mg 0%
Vitamin E 0.85mg 0.8mg 0%
Tryptophan 0.591mg 0.039mg 0%
Threonine 1.766mg 0.104mg 0%
Isoleucine 1.971mg 0.104mg 0%
Leucine 3.309mg 0.191mg 0%
Lysine 2.706mg 0.11mg 0%
Methionine 0.547mg 0.036mg 0%
Phenylalanine 2.122mg 0.13mg 0%
Valine 2.029mg 0.127mg 0%
Histidine 1.097mg 0.051mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +1058.4%
Contains more FatsFats +3015.6%
Contains more CarbsCarbs +1038.1%
Contains more OtherOther +224.7%
Contains more WaterWater +978%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +4904.5%
Contains more Poly. FatPolyunsaturated fat +2793.3%
Contains less Sat. FatSaturated fat -98.6%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.