Beans vs. Palm oil — In-Depth Nutrition Comparison
Compare
The main differences between beans and palm oil
- Beans are richer in copper, fiber, phosphorus, zinc, vitamin B1, vitamin B6, potassium, and selenium, yet palm oil is richer in vitamin E.
- Daily need coverage for saturated fat for palm oil is 246% higher.
- Beans contain less saturated fat.
- Palm oil has a lower glycemic index than beans.
Food types used in this article are Beans, baked, canned, no salt added and Oil, palm.
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 | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +2800% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 | +10526.7% |
| Contains more Vitamin KVitamin K | +900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.103g | 49.3g | 224% |
| Fats | 0.4g | 100g | 153% |
| Vitamin E | 0.15mg | 15.94mg | 105% |
| Monounsaturated fat | 0.035g | 37g | 92% |
| Polyunsaturated fat | 0.172g | 9.3g | 61% |
| 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 | 0mg | 9% |
| Selenium | 4.5µg | 0µg | 8% |
| Magnesium | 32mg | 0mg | 8% |
| Carbs | 20.49g | 0g | 7% |
| Folate | 24µg | 0µg | 6% |
| Vitamin K | 0.8µg | 8µg | 6% |
| Choline | 30.8mg | 0.3mg | 6% |
| Calcium | 50mg | 0mg | 5% |
| Vitamin B2 | 0.06mg | 0mg | 5% |
| Iron | 0.29mg | 0.01mg | 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% |
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 | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +105614.3% |
| Contains more Poly. FatPolyunsaturated fat | +5307% |
