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  6. Canola oil vs. Mung bean

Canola oil vs. Mung bean — In-Depth Nutrition Comparison

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Important differences between canola oil and mung beans

  • Canola oil has more vitamin E and vitamin K; however, mung beans are richer in folate, copper, iron, fiber, phosphorus, vitamin B1, manganese, and magnesium.
  • Mung beans' daily need coverage for folate is 156% more.
  • Canola oil contains 34 times more vitamin E than mung beans. Canola oil contains 17.46mg of vitamin E, while mung beans contain 0.51mg.
  • Mung beans have a higher glycemic index. The glycemic index of mung beans is 31, while the glycemic index of canola oil is 0.

The food varieties used in the comparison are Oil, canola and Mung beans, mature seeds, raw.

Infographic

Canola oil vs Mung 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin EVitamin E +3323.5%
Contains more Vitamin KVitamin K +692.2%
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 +48850%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Canola oil Mung bean DV% diff.
Polyunsaturated fat 28.142g 0.384g 185%
Monounsaturated fat 63.276g 0.161g 158%
Folate 0µg 625µg 156%
Fats 100g 1.15g 152%
Vitamin E 17.46mg 0.51mg 113%
Copper 0mg 0.941mg 105%
Iron 0mg 6.74mg 84%
Fiber 0g 16.3g 65%
Vitamin B1 0mg 0.621mg 52%
Vitamin K 71.3µg 9µg 52%
Phosphorus 0mg 367mg 52%
Protein 0g 23.86g 48%
Manganese 0mg 1.035mg 45%
Magnesium 0mg 189mg 45%
Vitamin B5 0mg 1.91mg 38%
Potassium 0mg 1246mg 37%
Saturated fat 7.365g 0.348g 32%
Vitamin B6 0mg 0.382mg 29%
Calories 884kcal 347kcal 27%
Zinc 0mg 2.68mg 24%
Carbs 0g 62.62g 21%
Choline 0.2mg 97.9mg 18%
Vitamin B2 0mg 0.233mg 18%
Selenium 0µg 8.2µg 15%
Vitamin B3 0mg 2.251mg 14%
Calcium 0mg 132mg 13%
Vitamin C 0mg 4.8mg 5%
Vitamin A 0µg 6µg 1%
Sodium 0mg 15mg 1%
Net carbs 0g 46.32g N/A
Sugar 0g 6.6g N/A
Trans fat 0.395g 0g N/A
Tryptophan 0.26mg 0%
Threonine 0.782mg 0%
Isoleucine 1.008mg 0%
Leucine 1.847mg 0%
Lysine 1.664mg 0%
Methionine 0.286mg 0%
Phenylalanine 1.443mg 0%
Valine 1.237mg 0%
Histidine 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +8595.7%
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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +39201.9%
Contains more Poly. FatPolyunsaturated fat +7228.6%
Contains less Sat. FatSaturated fat -95.3%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.