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Canola oil vs. Beans — In-Depth Nutrition Comparison

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Differences between canola oil and beans

  • Canola oil has more vitamin E and vitamin K, while beans have more copper, fiber, phosphorus, zinc, vitamin B1, vitamin B6, and potassium.
  • Canola oil's daily need coverage for vitamin E is 115% higher.
  • Beans contain 89 times less vitamin K than canola oil. Canola oil contains 71.3µg of vitamin K, while beans contain 0.8µg.
  • The amount of saturated fat in beans is lower.
  • Canola oil has a lower glycemic index. The glycemic index of canola oil is 0, while the glycemic index of beans is 33.

The food types used in this comparison are Oil, canola and Beans, baked, canned, no salt added.

Infographic

Canola oil vs Beans 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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 0% 0% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Beans
8
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin EVitamin E +11540%
Contains more Vitamin KVitamin K +8812.5%
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 B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +15300%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Canola oil Beans DV% diff.
Polyunsaturated fat 28.142g 0.172g 186%
Monounsaturated fat 63.276g 0.035g 158%
Fats 100g 0.4g 153%
Vitamin E 17.46mg 0.15mg 115%
Vitamin K 71.3µg 0.8µg 59%
Calories 884kcal 105kcal 39%
Saturated fat 7.365g 0.103g 33%
Copper 0mg 0.206mg 23%
Fiber 0g 5.5g 22%
Phosphorus 0mg 104mg 15%
Vitamin B1 0mg 0.15mg 13%
Zinc 0mg 1.4mg 13%
Protein 0g 4.8g 10%
Vitamin B6 0mg 0.13mg 10%
Potassium 0mg 296mg 9%
Magnesium 0mg 32mg 8%
Selenium 0µg 4.5µg 8%
Carbs 0g 20.49g 7%
Choline 0.2mg 30.8mg 6%
Folate 0µg 24µg 6%
Vitamin B2 0mg 0.06mg 5%
Calcium 0mg 50mg 5%
Iron 0mg 0.29mg 4%
Vitamin B3 0mg 0.43mg 3%
Vitamin C 0mg 3.1mg 3%
Vitamin A 0µg 5µg 1%
Net carbs 0g 14.99g N/A
Sugar 0g 7.78g N/A
Sodium 0mg 1mg 0%
Trans fat 0.395g 0g N/A
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more FatsFats +24900%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +180688.6%
Contains more Poly. FatPolyunsaturated fat +16261.6%
Contains less Sat. FatSaturated fat -98.6%

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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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.