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Beans vs. Olive oil — In-Depth Nutrition Comparison

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Important differences between beans and olive oil

  • Beans have more copper, fiber, phosphorus, zinc, vitamin B1, vitamin B6, and potassium; however, olive oil has more vitamin E and vitamin K.
  • Olive oil's daily need coverage for vitamin E is 95% more.
  • Beans are lower in saturated fat.
  • Beans have a higher glycemic index than olive oil.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Oil, olive, salad or cooking.

Infographic

Beans vs Olive 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% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +29500%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more IronIron +93.1%
~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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 +10166.7%
Contains more Vitamin EVitamin E +9466.7%
Contains more Vitamin KVitamin K +7425%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Olive oil DV% diff.
Monounsaturated fat 0.035g 72.961g 182%
Fats 0.4g 100g 153%
Vitamin E 0.15mg 14.35mg 95%
Polyunsaturated fat 0.172g 10.523g 69%
Saturated fat 0.103g 13.808g 62%
Vitamin K 0.8µg 60.2µg 50%
Calories 105kcal 884kcal 39%
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%
Vitamin B6 0.13mg 0mg 10%
Protein 4.8g 0g 10%
Potassium 296mg 1mg 9%
Magnesium 32mg 0mg 8%
Selenium 4.5µg 0µg 8%
Carbs 20.49g 0g 7%
Folate 24µg 0µg 6%
Choline 30.8mg 0.3mg 6%
Vitamin B2 0.06mg 0mg 5%
Calcium 50mg 1mg 5%
Vitamin B3 0.43mg 0mg 3%
Iron 0.29mg 0.56mg 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 2mg 0%

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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +208360%
Contains more Poly. FatPolyunsaturated fat +6018%

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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. 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.