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  6. Bean raw vs. Canola oil

Bean raw vs. Canola oil — In-Depth Nutrition Comparison

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The main differences between bean raw and canola oil

  • Bean raw has more folate, copper, iron, fiber, vitamin B1, phosphorus, selenium, and manganese; however, canola oil has more vitamin E and vitamin K.
  • Daily need coverage for folate for bean raw is 131% higher.
  • Bean raw has a higher glycemic index than canola oil.

Food types used in this article are Beans, pinto, mature seeds, raw and Oil, canola.

Infographic

Bean raw vs Canola oil 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +33000%
Contains more Vitamin EVitamin E +8214.3%
Contains more Vitamin KVitamin K +1173.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Canola oil DV% diff.
Polyunsaturated fat 0.407g 28.142g 185%
Monounsaturated fat 0.229g 63.276g 158%
Fats 1.23g 100g 152%
Folate 525µg 0µg 131%
Vitamin E 0.21mg 17.46mg 115%
Copper 0.893mg 0mg 99%
Iron 5.07mg 0mg 63%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0mg 59%
Phosphorus 411mg 0mg 59%
Vitamin K 5.6µg 71.3µg 55%
Selenium 27.9µg 0µg 51%
Manganese 1.148mg 0mg 50%
Protein 21.42g 0g 43%
Magnesium 176mg 0mg 42%
Potassium 1393mg 0mg 41%
Vitamin B6 0.474mg 0mg 36%
Saturated fat 0.235g 7.365g 32%
Calories 347kcal 884kcal 27%
Zinc 2.28mg 0mg 21%
Carbs 62.55g 0g 21%
Vitamin B5 0.785mg 0mg 16%
Vitamin B2 0.212mg 0mg 16%
Starch 34.17g 14%
Choline 66.2mg 0.2mg 12%
Calcium 113mg 0mg 11%
Vitamin B3 1.174mg 0mg 7%
Vitamin C 6.3mg 0mg 7%
Sodium 12mg 0mg 1%
Net carbs 47.05g 0g N/A
Sugar 2.11g 0g N/A
Trans fat 0g 0.395g N/A
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +8030.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +27531.4%
Contains more Poly. FatPolyunsaturated fat +6814.5%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.