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Green beans vs. Olive oil — In-Depth Nutrition Comparison

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What are the main differences between green beans and olive oil?

  • Green beans are richer in fiber, vitamin A, manganese, vitamin C, folate, vitamin B2, and copper, yet olive oil is richer in vitamin E and vitamin K.
  • Olive oil's daily need coverage for vitamin E is 93% higher.
  • Green beans contain less saturated fat.
  • Olive oil has a lower glycemic index than green beans.

We used Beans, snap, green, cooked, boiled, drained, without salt and Oil, olive, salad or cooking types in this comparison.

Infographic

Green beans vs Olive oil infographic
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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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +4300%
Contains more PotassiumPotassium +14500%
Contains more IronIron +16.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 AVitamin A +∞%
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 CholineCholine +5533.3%
Contains more Vitamin EVitamin E +3019.6%
Contains more Vitamin KVitamin K +25.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Olive oil DV% diff.
Monounsaturated fat 0.011g 72.961g 182%
Fats 0.28g 100g 153%
Vitamin E 0.46mg 14.35mg 93%
Polyunsaturated fat 0.145g 10.523g 69%
Saturated fat 0.064g 13.808g 62%
Calories 35kcal 884kcal 42%
Fiber 3.2g 0g 13%
Manganese 0.285mg 0mg 12%
Vitamin C 9.7mg 0mg 11%
Vitamin K 47.9µg 60.2µg 10%
Folate 33µg 0µg 8%
Vitamin B2 0.097mg 0mg 7%
Vitamin B1 0.074mg 0mg 6%
Copper 0.057mg 0mg 6%
Calcium 44mg 1mg 4%
Vitamin B6 0.056mg 0mg 4%
Vitamin A 32µg 0µg 4%
Magnesium 18mg 0mg 4%
Protein 1.89g 0g 4%
Phosphorus 29mg 0mg 4%
Vitamin B3 0.614mg 0mg 4%
Potassium 146mg 1mg 4%
Carbs 7.88g 0g 3%
Choline 16.9mg 0.3mg 3%
Zinc 0.25mg 0mg 2%
Vitamin B5 0.074mg 0mg 1%
Iron 0.65mg 0.56mg 1%
Net carbs 4.68g 0g N/A
Sugar 3.63g 0g N/A
Sodium 1mg 2mg 0%
Selenium 0.2µg 0µg 0%
Tryptophan 0.02mg 0mg 0%
Threonine 0.082mg 0mg 0%
Isoleucine 0.069mg 0mg 0%
Leucine 0.116mg 0mg 0%
Lysine 0.091mg 0mg 0%
Methionine 0.023mg 0mg 0%
Phenylalanine 0.069mg 0mg 0%
Valine 0.093mg 0mg 0%
Histidine 0.035mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +35614.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -99.5%
Contains more Mono. FatMonounsaturated fat +663181.8%
Contains more Poly. FatPolyunsaturated fat +7157.2%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.