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  6. Canola oil vs. Kidney beans raw

Canola oil vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are Canola oil and Kidney beans raw different?

  • Canola oil is higher in Vitamin E , and Vitamin K, however, Kidney beans raw is richer in Copper, Iron, Fiber, Folate, Phosphorus, Manganese, Vitamin B1, and Potassium.
  • Daily need coverage for Vitamin E from Canola oil is 115% higher.
  • Canola oil contains 4 times more Vitamin K than Kidney beans raw. While Canola oil contains 71.3µg of Vitamin K, Kidney beans raw contains only 19µg.

Oil, canola and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Canola oil vs Kidney beans raw 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.
Canola oil
Canola oil
1
:
9
Kidney beans raw
Kidney beans raw
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Canola oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Canola oil
Canola oil
2
:
7
Kidney beans raw
Kidney beans raw
Contains more Vitamin E +7836.4%
Contains more Vitamin K +275.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Canola oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 350% 0% 0% 0% 0% 0% 0% 0% 0% 0% 179%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin E +7836.4%
Contains more Vitamin K +275.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Canola oil
Canola oil
1
:
4
Kidney beans raw
Kidney beans raw
Contains more Fats +11948.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Canola oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +11948.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Canola oil
Canola oil
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +98768.8%
Contains more Polyunsaturated fat +6058%
Contains less Saturated Fat -98.4%
Canola oil
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +98768.8%
Contains more Polyunsaturated fat +6058%
Contains less Saturated Fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Canola oil Kidney beans raw
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Canola oil Kidney beans raw Opinion
Net carbs 0g 35.11g Kidney beans raw
Protein 0g 23.58g Kidney beans raw
Fats 100g 0.83g Canola oil
Carbs 0g 60.01g Kidney beans raw
Calories 884kcal 333kcal Canola oil
Sugar 0g 2.23g Canola oil
Fiber 0g 24.9g Kidney beans raw
Calcium 0mg 143mg Kidney beans raw
Iron 0mg 8.2mg Kidney beans raw
Magnesium 0mg 140mg Kidney beans raw
Phosphorus 0mg 407mg Kidney beans raw
Potassium 0mg 1406mg Kidney beans raw
Sodium 0mg 24mg Canola oil
Zinc 0mg 2.79mg Kidney beans raw
Copper 0mg 0.958mg Kidney beans raw
Manganese 0mg 1.021mg Kidney beans raw
Selenium 0µg 3.2µg Kidney beans raw
Vitamin E 17.46mg 0.22mg Canola oil
Vitamin C 0mg 4.5mg Kidney beans raw
Vitamin B1 0mg 0.529mg Kidney beans raw
Vitamin B2 0mg 0.219mg Kidney beans raw
Vitamin B3 0mg 2.06mg Kidney beans raw
Vitamin B5 0mg 0.78mg Kidney beans raw
Vitamin B6 0mg 0.397mg Kidney beans raw
Folate 0µg 394µg Kidney beans raw
Vitamin K 71.3µg 19µg Canola oil
Tryptophan 0.279mg Kidney beans raw
Threonine 0.992mg Kidney beans raw
Isoleucine 1.041mg Kidney beans raw
Leucine 1.882mg Kidney beans raw
Lysine 1.618mg Kidney beans raw
Methionine 0.355mg Kidney beans raw
Phenylalanine 1.275mg Kidney beans raw
Valine 1.233mg Kidney beans raw
Histidine 0.656mg Kidney beans raw
Trans Fat 0.395g 0g Kidney beans raw
Saturated Fat 7.365g 0.12g Kidney beans raw
Monounsaturated Fat 63.276g 0.064g Canola oil
Polyunsaturated fat 28.142g 0.457g Canola oil
Omega-6 - Linoleic acid 18.64g Canola oil
Omega-3 - ALA 9.137g Canola oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Canola oil
60%
Kidney beans raw
Minerals Daily Need Coverage Score
0%
Canola oil
130%
Kidney beans raw

Comparison summary

Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 7.245g)
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 22)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.