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Beans vs. Canola oil — In-Depth Nutrition Comparison

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Differences between beans and canola oil

  • Beans have more copper, fiber, phosphorus, zinc, vitamin B1, vitamin B6, and potassium, while canola oil has more vitamin E and vitamin K.
  • Canola oil's daily need coverage for vitamin E is 115% higher.
  • The amount of saturated fat in beans is lower.
  • Canola oil has a lower glycemic index. The glycemic index of canola oil is 0, while the glycemic index of beans is 33.

The food types used in this comparison are Beans, baked, canned, no salt added and Oil, canola.

Infographic

Beans vs Canola oil infographic
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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.
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~0mg

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.
Beans
8
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +15300%
Contains more Vitamin EVitamin E +11540%
Contains more Vitamin KVitamin K +8812.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Canola oil DV% diff.
Polyunsaturated fat 0.172g 28.142g 186%
Monounsaturated fat 0.035g 63.276g 158%
Fats 0.4g 100g 153%
Vitamin E 0.15mg 17.46mg 115%
Vitamin K 0.8µg 71.3µg 59%
Calories 105kcal 884kcal 39%
Saturated fat 0.103g 7.365g 33%
Copper 0.206mg 0mg 23%
Fiber 5.5g 0g 22%
Phosphorus 104mg 0mg 15%
Vitamin B1 0.15mg 0mg 13%
Zinc 1.4mg 0mg 13%
Protein 4.8g 0g 10%
Vitamin B6 0.13mg 0mg 10%
Potassium 296mg 0mg 9%
Magnesium 32mg 0mg 8%
Selenium 4.5µg 0µg 8%
Carbs 20.49g 0g 7%
Choline 30.8mg 0.2mg 6%
Folate 24µg 0µg 6%
Vitamin B2 0.06mg 0mg 5%
Calcium 50mg 0mg 5%
Iron 0.29mg 0mg 4%
Vitamin B3 0.43mg 0mg 3%
Vitamin C 3.1mg 0mg 3%
Vitamin A 5µg 0µg 1%
Net carbs 14.99g 0g N/A
Sugar 7.78g 0g N/A
Sodium 1mg 0mg 0%
Trans fat 0g 0.395g N/A
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +24900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -98.6%
Contains more Mono. FatMonounsaturated fat +180688.6%
Contains more Poly. FatPolyunsaturated fat +16261.6%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.