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  6. Bean raw vs. Olive oil

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

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A recap on differences between Bean raw and Olive oil

  • Bean raw has more Folate, Copper, Fiber, Vitamin B1, Phosphorus, Iron, Selenium, and Manganese, however, Olive oil is higher in Vitamin E .
  • Bean raw covers your daily Folate needs 131% more than Olive oil.
  • Bean raw has less Saturated Fat.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Oil, olive, salad or cooking.

Infographic

Bean raw vs Olive 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.
Bean raw
Bean raw
9
:
1
Olive oil
Olive oil
Contains more Calcium +11200%
Contains more Iron +805.4%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +139200%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -83.3%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +11200%
Contains more Iron +805.4%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +139200%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -83.3%

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.
Bean raw
Bean raw
7
:
2
Olive oil
Olive oil
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +6733.3%
Contains more Vitamin K +975%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +6733.3%
Contains more Vitamin K +975%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +8030.1%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +8030.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +31760.7%
Contains more Polyunsaturated fat +2485.5%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +31760.7%
Contains more Polyunsaturated fat +2485.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Olive oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Olive oil Opinion
Net carbs 47.05g 0g Bean raw
Protein 21.42g 0g Bean raw
Fats 1.23g 100g Olive oil
Carbs 62.55g 0g Bean raw
Calories 347kcal 884kcal Olive oil
Starch 34.17g Bean raw
Sugar 2.11g 0g Olive oil
Fiber 15.5g 0g Bean raw
Calcium 113mg 1mg Bean raw
Iron 5.07mg 0.56mg Bean raw
Magnesium 176mg 0mg Bean raw
Phosphorus 411mg 0mg Bean raw
Potassium 1393mg 1mg Bean raw
Sodium 12mg 2mg Olive oil
Zinc 2.28mg 0mg Bean raw
Copper 0.893mg 0mg Bean raw
Manganese 1.148mg 0mg Bean raw
Selenium 27.9µg 0µg Bean raw
Vitamin E 0.21mg 14.35mg Olive oil
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0mg Bean raw
Vitamin B2 0.212mg 0mg Bean raw
Vitamin B3 1.174mg 0mg Bean raw
Vitamin B5 0.785mg 0mg Bean raw
Vitamin B6 0.474mg 0mg Bean raw
Folate 525µg 0µg Bean raw
Vitamin K 5.6µg 60.2µg Olive oil
Tryptophan 0.237mg 0mg Bean raw
Threonine 0.81mg 0mg Bean raw
Isoleucine 0.871mg 0mg Bean raw
Leucine 1.558mg 0mg Bean raw
Lysine 1.356mg 0mg Bean raw
Methionine 0.259mg 0mg Bean raw
Phenylalanine 1.095mg 0mg Bean raw
Valine 0.998mg 0mg Bean raw
Histidine 0.556mg 0mg Bean raw
Saturated Fat 0.235g 13.808g Bean raw
Monounsaturated Fat 0.229g 72.961g Olive oil
Polyunsaturated fat 0.407g 10.523g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Olive oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
70%
Bean raw
36%
Olive oil
Minerals Daily Need Coverage Score
131%
Bean raw
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 33)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 13.573g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.