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  6. Navy bean raw vs. Olive oil

Navy bean raw vs. Olive oil — In-Depth Nutrition Comparison

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How are navy bean raw and olive oil different?

  • Navy bean raw has more copper, folate, vitamin B1, magnesium, vitamin C, manganese, iron, vitamin B2, and vitamin B5 than olive oil.
  • Daily need coverage for saturated fat for olive oil is 69% higher.
  • Navy bean raw has less saturated fat.
  • Olive oil has a lower glycemic index (0) than navy bean raw (39).

Beans, navy, mature seeds, sprouted, raw and Oil, olive, salad or cooking are the varieties used in this article.

Infographic

Navy bean raw vs Olive 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +30600%
Contains more IronIron +244.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -84.6%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Olive oil DV% diff.
Monounsaturated fat 0.052g 72.961g 182%
Fats 0.7g 100g 153%
Vitamin E 14.35mg 96%
Polyunsaturated fat 0.407g 10.523g 67%
Saturated fat 0.085g 13.808g 62%
Vitamin K 60.2µg 50%
Calories 67kcal 884kcal 41%
Copper 0.356mg 0mg 40%
Folate 132µg 0µg 33%
Vitamin B1 0.39mg 0mg 33%
Magnesium 101mg 0mg 24%
Vitamin C 18.8mg 0mg 21%
Manganese 0.408mg 0mg 18%
Vitamin B5 0.825mg 0mg 17%
Vitamin B2 0.215mg 0mg 17%
Iron 1.93mg 0.56mg 17%
Vitamin B6 0.191mg 0mg 15%
Phosphorus 100mg 0mg 14%
Protein 6.15g 0g 12%
Potassium 307mg 1mg 9%
Vitamin B3 1.22mg 0mg 8%
Zinc 0.89mg 0mg 8%
Carbs 13.05g 0g 4%
Selenium 0.6µg 0µg 1%
Calcium 15mg 1mg 1%
Net carbs 13.05g 0g N/A
Sodium 13mg 2mg 0%
Choline 0.3mg 0%
Tryptophan 0.064mg 0mg 0%
Threonine 0.258mg 0mg 0%
Isoleucine 0.273mg 0mg 0%
Leucine 0.442mg 0mg 0%
Lysine 0.35mg 0mg 0%
Methionine 0.064mg 0mg 0%
Phenylalanine 0.31mg 0mg 0%
Valine 0.316mg 0mg 0%
Histidine 0.172mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +14185.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +140209.6%
Contains more Poly. FatPolyunsaturated fat +2485.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.