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  6. Kidney beans raw vs. Canola oil

Kidney beans raw vs. Canola oil — In-Depth Nutrition Comparison

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How are Kidney beans raw and Canola oil different?

  • Kidney beans raw is higher in Copper, Iron, Fiber, Folate, Phosphorus, Manganese, Vitamin B1, and Potassium, however, Canola oil is richer in Vitamin E , and Vitamin K.
  • Daily need coverage for Vitamin E from Canola oil is 115% higher.

Beans, kidney, all types, mature seeds, raw and Oil, canola are the varieties used in this article.

Infographic

Kidney beans raw vs Canola oil 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.
Kidney beans raw
Kidney beans raw
9
:
1
Canola oil
Canola oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Canola oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -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.
Kidney beans raw
Kidney beans raw
7
:
2
Canola oil
Canola oil
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +7836.4%
Contains more Vitamin K +275.3%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Canola oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 350% 0% 0% 0% 0% 0% 0% 0% 0% 0% 179%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +7836.4%
Contains more Vitamin K +275.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Canola oil
Canola oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +11948.2%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Canola oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +11948.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Canola oil
Canola oil
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +98768.8%
Contains more Polyunsaturated fat +6058%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Canola oil
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +98768.8%
Contains more Polyunsaturated fat +6058%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Canola oil
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Canola oil Opinion
Net carbs 35.11g 0g Kidney beans raw
Protein 23.58g 0g Kidney beans raw
Fats 0.83g 100g Canola oil
Carbs 60.01g 0g Kidney beans raw
Calories 333kcal 884kcal Canola oil
Sugar 2.23g 0g Canola oil
Fiber 24.9g 0g Kidney beans raw
Calcium 143mg 0mg Kidney beans raw
Iron 8.2mg 0mg Kidney beans raw
Magnesium 140mg 0mg Kidney beans raw
Phosphorus 407mg 0mg Kidney beans raw
Potassium 1406mg 0mg Kidney beans raw
Sodium 24mg 0mg Canola oil
Zinc 2.79mg 0mg Kidney beans raw
Copper 0.958mg 0mg Kidney beans raw
Manganese 1.021mg 0mg Kidney beans raw
Selenium 3.2µg 0µg Kidney beans raw
Vitamin E 0.22mg 17.46mg Canola oil
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0mg Kidney beans raw
Vitamin B2 0.219mg 0mg Kidney beans raw
Vitamin B3 2.06mg 0mg Kidney beans raw
Vitamin B5 0.78mg 0mg Kidney beans raw
Vitamin B6 0.397mg 0mg Kidney beans raw
Folate 394µg 0µg Kidney beans raw
Vitamin K 19µg 71.3µg Canola oil
Tryptophan 0.279mg Kidney beans raw
Threonine 0.992mg Kidney beans raw
Isoleucine 1.041mg Kidney beans raw
Leucine 1.882mg Kidney beans raw
Lysine 1.618mg Kidney beans raw
Methionine 0.355mg Kidney beans raw
Phenylalanine 1.275mg Kidney beans raw
Valine 1.233mg Kidney beans raw
Histidine 0.656mg Kidney beans raw
Trans Fat 0g 0.395g Kidney beans raw
Saturated Fat 0.12g 7.365g Kidney beans raw
Monounsaturated Fat 0.064g 63.276g Canola oil
Polyunsaturated fat 0.457g 28.142g Canola oil
Omega-6 - Linoleic acid 18.64g Canola oil
Omega-3 - ALA 9.137g Canola oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Canola oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Kidney beans raw
44%
Canola oil
Minerals Daily Need Coverage Score
130%
Kidney beans raw
0%
Canola oil

Comparison summary

Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 7.245g)
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 22)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.