Basil vs. Green Bean
Nutrition comparison of Basil and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and green bean:
- Both green bean and basil are high in Vitamin C and potassium.
- Basil has more beta-carotene and lutein + zeaxanthin than green bean, however, green bean contains more alpha-carotene than basil.
- Basil is an excellent source of Vitamin A, Vitamin K, calcium and iron.
- Green bean has more thiamin, however, basil contains more folate.
- Green bean is a great source of dietary fiber.
USDA sources for nutritional information: Basil (Basil, fresh) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean and basil contain similar amounts of calories - green bean has 31 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, basil is much heavier in protein, much lighter in carbs and heavier in fat compared to green bean per calorie. Basil has a macronutrient ratio of 43:32:24 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Green Bean | |
|---|---|---|
| Protein | 43% | 20% |
| Carbohydrates | 32% | 76% |
| Fat | 24% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and basil contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.
dietary fiber
Green bean is a great source of dietary fiber and it has 69% more dietary fiber than basil - green bean has 2.7g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Green bean and basil contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Green bean and basil contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both green bean and basil are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Both green bean and basil are high in Vitamin C. Basil has 48% more Vitamin C than green bean - green bean has 12.2mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Basil is an excellent source of Vitamin A and it has 654% more Vitamin A than green bean - green bean has 35ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Green bean and basil contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Basil is an excellent source of Vitamin K and it has 865% more Vitamin K than green bean - green bean has 43ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, however, basil contains more folate. Both basil and green bean contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Basil | Green Bean | |
|---|---|---|
| Thiamin | 0.034 MG | 0.082 MG |
| Riboflavin | 0.076 MG | 0.104 MG |
| Niacin | 0.902 MG | 0.734 MG |
| Pantothenic acid | 0.209 MG | 0.225 MG |
| Vitamin B6 | 0.155 MG | 0.141 MG |
| Folate | 68 UG | 33 UG |
Minerals
calcium
Basil is an excellent source of calcium and it has 378% more calcium than green bean - green bean has 37mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 208% more iron than green bean - green bean has 1mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both green bean and basil are high in potassium. Basil has 40% more potassium than green bean - green bean has 211mg of potassium per 100 grams and basil has 295mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, basil has more beta-carotene and lutein + zeaxanthin than green bean per 100 grams, however, green bean contains more alpha-carotene than basil per 100 grams.
| Basil | Green Bean | |
|---|---|---|
| beta-carotene | 3142 UG | 379 UG |
| lutein + zeaxanthin | 5650 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Basil | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.069 G |
| Total | 0.316 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, both basil and green bean contain significant amounts of linoleic acid.
| Basil | Green Bean | |
|---|---|---|
| linoleic acid | 0.073 G | 0.044 G |
| Total | 0.073 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Basil (Basil, fresh) and Green Bean (Beans, snap, green, raw) .
Basil g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 green bean or basil contain more calories in 100 grams?Green bean and basil contain similar amounts of calories - green bean has 31 calories in 100g and basil has 23 calories.
Is green bean or basil better for protein?
Green bean and basil contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and basil has 3.2g of protein.
Does green bean or basil have more carbohydrates?
By weight, green bean and basil contain similar amounts of carbs - green bean has 7g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.
Does green bean or basil contain more calcium?
Basil is a rich source of calcium and it has 380% more calcium than green bean - green bean has 37mg of calcium in 100 grams and basil has 177mg of calcium.
Does green bean or basil contain more iron?
Basil is an abundant source of iron and it has 210% more iron than green bean - green bean has 1mg of iron in 100 grams and basil has 3.2mg of iron.
Does green bean or basil contain more potassium?
Both green bean and basil are high in potassium. Basil has 40% more potassium than green bean - green bean has 211mg of potassium in 100 grams and basil has 295mg of potassium.