Beans vs. Olive — In-Depth Nutrition Comparison
Compare
Important differences between beans and olive
- Beans have more phosphorus, vitamin B1, zinc, vitamin B6, fiber, potassium, and magnesium; however, olive has more iron and vitamin E.
- Olive's daily need coverage for iron is 38% more.
- Beans have 50 times more vitamin B1 than olive. Beans have 0.15mg of vitamin B1, while olive has 0.003mg.
- Beans are lower in sodium.
The food varieties used in the comparison are Beans, baked, canned, no salt added and Olives, ripe, canned (small-extra large).
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.
| Contains more MagnesiumMagnesium | +700% |
| Contains more PotassiumPotassium | +3600% |
| Contains more ZincZinc | +536.4% |
| Contains more PhosphorusPhosphorus | +3366.7% |
| Contains less SodiumSodium | -99.9% |
| Contains more SeleniumSelenium | +400% |
| Contains more CalciumCalcium | +76% |
| Contains more IronIron | +1037.9% |
| Contains more CopperCopper | +21.8% |
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 | +244.4% |
| Contains more Vitamin B1Vitamin B1 | +4900% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1062.2% |
| Contains more Vitamin B6Vitamin B6 | +1344.4% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +199% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin EVitamin E | +1000% |
| Contains more Vitamin KVitamin K | +75% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.29mg | 3.3mg | 38% |
| Sodium | 1mg | 735mg | 32% |
| Monounsaturated fat | 0.035g | 7.888g | 20% |
| Fats | 0.4g | 10.68g | 16% |
| Phosphorus | 104mg | 3mg | 14% |
| Vitamin B1 | 0.15mg | 0.003mg | 12% |
| Zinc | 1.4mg | 0.22mg | 11% |
| Vitamin E | 0.15mg | 1.65mg | 10% |
| Vitamin B6 | 0.13mg | 0.009mg | 9% |
| Fiber | 5.5g | 3.2g | 9% |
| Protein | 4.8g | 0.84g | 8% |
| Potassium | 296mg | 8mg | 8% |
| Selenium | 4.5µg | 0.9µg | 7% |
| Magnesium | 32mg | 4mg | 7% |
| Folate | 24µg | 0µg | 6% |
| Saturated fat | 0.103g | 1.415g | 6% |
| Carbs | 20.49g | 6.26g | 5% |
| Polyunsaturated fat | 0.172g | 0.911g | 5% |
| Vitamin B2 | 0.06mg | 0mg | 5% |
| Copper | 0.206mg | 0.251mg | 5% |
| Calcium | 50mg | 88mg | 4% |
| Choline | 30.8mg | 10.3mg | 4% |
| Vitamin A | 5µg | 20µg | 2% |
| Vitamin C | 3.1mg | 0.9mg | 2% |
| Vitamin B3 | 0.43mg | 0.037mg | 2% |
| Calories | 105kcal | 115kcal | 1% |
| Vitamin K | 0.8µg | 1.4µg | 1% |
| Manganese | 0.02mg | 1% | |
| Net carbs | 14.99g | 3.06g | N/A |
| Sugar | 7.78g | 0g | N/A |
| Vitamin B5 | 0.015mg | 0% | |
| Threonine | 0.026mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.032mg | 0% | |
| Methionine | 0.012mg | 0% | |
| Phenylalanine | 0.029mg | 0% | |
| Valine | 0.038mg | 0% | |
| Histidine | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +471.4% |
| Contains more CarbsCarbs | +227.3% |
| Contains more FatsFats | +2570% |
| Contains more WaterWater | +10.2% |
| Contains more OtherOther | +30.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.7% |
| Contains more Mono. FatMonounsaturated fat | +22437.1% |
| Contains more Poly. FatPolyunsaturated fat | +429.7% |
