Black Beans vs. Basil
Nutrition comparison of Black Beans and Basil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
basil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and basil:
- Both basil and black beans are high in potassium.
- Basil has 5.2 times less carbohydrates than black bean.
- Basil has 75% less calories than black bean.
- Basil is a great source of Vitamin C.
- Basil is an excellent source of Vitamin A, Vitamin K, calcium and iron.
- Black bean has more thiamin, however, basil contains more Vitamin B6.
- Black bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Basil (Basil, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Basil has 75% less calories than black bean - basil has 23 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is lighter in protein, much heavier in carbs and lighter in fat compared to basil per calorie. Black beans has a macronutrient ratio of 26:71:3 and for basil, 44:37:19 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Basil | |
|---|---|---|
| Protein | 26% | 44% |
| Carbohydrates | 71% | 37% |
| Fat | 3% | 19% |
| Alcohol | ~ | ~ |
carbohydrates
Basil has 5.2 times less carbohydrates than black bean - basil has 2.7g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 331% more dietary fiber than basil - basil has 1.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Basil and black beans contain similar amounts of sugar - basil has 0.3g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 91% more protein than basil - basil has 3.2g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both basil and black beans are low in saturated fat - basil has 0.04g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Basil is a great source of Vitamin C and it has 567% more Vitamin C than black bean - basil has 18mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Basil is an excellent source of Vitamin A and it has more Vitamin A than black bean - basil has 264ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Basil and black beans contain similar amounts of Vitamin E - basil has 0.8mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Basil is an excellent source of Vitamin K and it has 179 times more Vitamin K than black bean - basil has 414.8ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, however, basil contains more Vitamin B6. Both black beans and basil contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Black Beans | Basil | |
|---|---|---|
| Thiamin | 0.14 MG | 0.034 MG |
| Riboflavin | 0.12 MG | 0.076 MG |
| Niacin | 0.62 MG | 0.902 MG |
| Pantothenic acid | 0.184 MG | 0.209 MG |
| Vitamin B6 | 0.055 MG | 0.155 MG |
| Folate | 61 UG | 68 UG |
Minerals
calcium
Basil is an excellent source of calcium and it has 406% more calcium than black bean - basil has 177mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Basil is an excellent source of iron and it has 67% more iron than black bean - basil has 3.2mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both basil and black beans are high in potassium. Basil is very similar to basil for potassium - basil has 295mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Basil | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.316 G |
| Total | 0.057 G | 0.316 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and basil contain significant amounts of linoleic acid.
| Black Beans | Basil | |
|---|---|---|
| linoleic acid | 0.068 G | 0.073 G |
| Total | 0.068 G | 0.073 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Black Beans or Basil .
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Basil (Basil, fresh) .
Black Beans g
()
|
Daily Values (%) |
Basil g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does basil or black beans contain more calories in 100 grams?Basil has 80% less calories than black bean - basil has 23 calories in 100g and black bean has 91 calories.
Is basil or black beans better for protein?
Black bean has 90% more protein than basil - basil has 3.2g of protein per 100 grams and black bean has 6g of protein.
Does basil or black beans have more carbohydrates?
By weight, basil has 5.2 times fewer carbohydrates than black bean - basil has 2.7g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does basil or black beans contain more calcium?
Basil is a rich source of calcium and it has 410% more calcium than black bean - basil has 177mg of calcium in 100 grams and black bean has 35mg of calcium.
Does basil or black beans contain more iron?
Basil is an abundant source of iron and it has 70% more iron than black bean - basil has 3.2mg of iron in 100 grams and black bean has 1.9mg of iron.
Does basil or black beans contain more potassium?
Both basil and black beans are high in potassium. Basil is very similar to basil for potassium - basil has 295mg of potassium in 100 grams and black bean has 308mg of potassium.