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  6. Canola oil vs. Black turtle bean

Canola oil vs. Black turtle bean — In-Depth Nutrition Comparison

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How are canola oil and black turtle bean different?

  • Canola oil is richer in vitamin E and vitamin K, while black turtle bean is higher in copper, folate, iron, vitamin B1, phosphorus, fiber, potassium, and manganese.
  • Canola oil covers your daily need for vitamin E, 115% more than black turtle bean.
  • Canola oil contains 13 times more vitamin K than black turtle bean. Canola oil contains 71.3µg of vitamin K, while black turtle bean contains 5.6µg.
  • Black turtle bean has a higher glycemic index (20) than canola oil (0).

Oil, canola and Beans, black turtle, mature seeds, raw types were used in this article.

Infographic

Canola oil vs Black turtle bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 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 0% 0% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin EVitamin E +8214.3%
Contains more Vitamin KVitamin K +1173.2%
Contains more CholineCholine +∞%
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 C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Canola oil Black turtle bean DV% diff.
Polyunsaturated fat 28.142g 0.387g 185%
Monounsaturated fat 63.276g 0.078g 158%
Fats 100g 0.9g 152%
Vitamin E 17.46mg 0.21mg 115%
Copper 0mg 1mg 111%
Folate 0µg 444µg 111%
Iron 0mg 8.7mg 109%
Vitamin B1 0mg 0.9mg 75%
Phosphorus 0mg 440mg 63%
Fiber 0g 15.5g 62%
Vitamin K 71.3µg 5.6µg 55%
Potassium 0mg 1500mg 44%
Manganese 0mg 1mg 43%
Protein 0g 21.25g 43%
Magnesium 0mg 160mg 38%
Saturated fat 7.365g 0.232g 32%
Calories 884kcal 339kcal 27%
Vitamin B6 0mg 0.286mg 22%
Carbs 0g 63.25g 21%
Zinc 0mg 2.2mg 20%
Vitamin B5 0mg 0.899mg 18%
Calcium 0mg 160mg 16%
Vitamin B2 0mg 0.193mg 15%
Vitamin B3 0mg 1.955mg 12%
Selenium 0µg 3.2µg 6%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Sodium 0mg 9mg 0%
Trans fat 0.395g 0g N/A
Choline 0.2mg 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%
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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +11011.1%
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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +81023.1%
Contains more Poly. FatPolyunsaturated fat +7171.8%
Contains less Sat. FatSaturated fat -96.8%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.