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  6. Kidney beans raw vs. Olive

Kidney beans raw vs. Olive — In-Depth Nutrition Comparison

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Significant differences between kidney beans raw and olive

  • The amount of folate, fiber, copper, iron, phosphorus, vitamin B1, manganese, potassium, and magnesium in kidney beans raw is higher than in olive.
  • Kidney beans raw covers your daily folate needs 99% more than olive.
  • Olive has 176 times less vitamin B1 than kidney beans raw. Kidney beans raw has 0.529mg of vitamin B1, while olive has 0.003mg.
  • Kidney beans raw contains less sodium.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Olives, ripe, canned (small-extra large).

Infographic

Kidney beans raw vs Olive 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%
Olive
Olive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +3400%
Contains more CalciumCalcium +62.5%
Contains more PotassiumPotassium +17475%
Contains more IronIron +148.5%
Contains more CopperCopper +281.7%
Contains more ZincZinc +1168.2%
Contains more PhosphorusPhosphorus +13466.7%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +5005%
Contains more SeleniumSelenium +255.6%

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%
Olive
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B1Vitamin B1 +17533.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +5467.6%
Contains more Vitamin B5Vitamin B5 +5100%
Contains more Vitamin B6Vitamin B6 +4311.1%
Contains more Vitamin KVitamin K +1257.1%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Olive DV% diff.
Folate 394µg 0µg 99%
Fiber 24.9g 3.2g 87%
Copper 0.958mg 0.251mg 79%
Iron 8.2mg 3.3mg 61%
Phosphorus 407mg 3mg 58%
Protein 23.58g 0.84g 45%
Vitamin B1 0.529mg 0.003mg 44%
Manganese 1.021mg 0.02mg 44%
Potassium 1406mg 8mg 41%
Magnesium 140mg 4mg 32%
Sodium 24mg 735mg 31%
Vitamin B6 0.397mg 0.009mg 30%
Zinc 2.79mg 0.22mg 23%
Monounsaturated fat 0.064g 7.888g 20%
Carbs 60.01g 6.26g 18%
Vitamin B2 0.219mg 0mg 17%
Vitamin K 19µg 1.4µg 15%
Vitamin B5 0.78mg 0.015mg 15%
Fats 0.83g 10.68g 15%
Vitamin B3 2.06mg 0.037mg 13%
Calories 333kcal 115kcal 11%
Vitamin E 0.22mg 1.65mg 10%
Saturated fat 0.12g 1.415g 6%
Calcium 143mg 88mg 6%
Selenium 3.2µg 0.9µg 4%
Vitamin C 4.5mg 0.9mg 4%
Polyunsaturated fat 0.457g 0.911g 3%
Choline 10.3mg 2%
Vitamin A 0µg 20µg 2%
Net carbs 35.11g 3.06g N/A
Sugar 2.23g 0g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0.026mg 0%
Isoleucine 1.041mg 0.031mg 0%
Leucine 1.882mg 0.05mg 0%
Lysine 1.618mg 0.032mg 0%
Methionine 0.355mg 0.012mg 0%
Phenylalanine 1.275mg 0.029mg 0%
Valine 1.233mg 0.038mg 0%
Histidine 0.656mg 0.023mg 0%

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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2707.1%
Contains more CarbsCarbs +858.6%
Contains more OtherOther +71.7%
Contains more FatsFats +1186.7%
Contains more WaterWater +580.8%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +12225%
Contains more Poly. FatPolyunsaturated fat +99.3%

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.