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
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
| 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
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +208360% |
| Contains more Poly. FatPolyunsaturated fat | +6018% |
