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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 for canola oil is 115% higher.
  • Canola oil has a lower glycemic index (0) than kidney beans raw (22).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +7836.4%
Contains more Vitamin KVitamin K +275.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Canola oil DV% diff.
Polyunsaturated fat 0.457g 28.142g 185%
Monounsaturated fat 0.064g 63.276g 158%
Fats 0.83g 100g 153%
Vitamin E 0.22mg 17.46mg 115%
Copper 0.958mg 0mg 106%
Iron 8.2mg 0mg 103%
Fiber 24.9g 0g 100%
Folate 394µg 0µg 99%
Phosphorus 407mg 0mg 58%
Protein 23.58g 0g 47%
Vitamin B1 0.529mg 0mg 44%
Manganese 1.021mg 0mg 44%
Vitamin K 19µg 71.3µg 44%
Potassium 1406mg 0mg 41%
Magnesium 140mg 0mg 33%
Saturated fat 0.12g 7.365g 33%
Vitamin B6 0.397mg 0mg 31%
Calories 333kcal 884kcal 28%
Zinc 2.79mg 0mg 25%
Carbs 60.01g 0g 20%
Vitamin B2 0.219mg 0mg 17%
Vitamin B5 0.78mg 0mg 16%
Calcium 143mg 0mg 14%
Vitamin B3 2.06mg 0mg 13%
Selenium 3.2µg 0µg 6%
Vitamin C 4.5mg 0mg 5%
Sodium 24mg 0mg 1%
Net carbs 35.11g 0g N/A
Sugar 2.23g 0g N/A
Trans fat 0g 0.395g N/A
Choline 0.2mg 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +11948.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +98768.8%
Contains more Poly. FatPolyunsaturated fat +6058%

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.