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  6. Canola oil vs. Soup beans

Canola oil vs. Soup beans — In-Depth Nutrition Comparison

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How are Canola oil and Soup beans different?

  • Soup beans have more Fiber, Copper, Iron, Manganese, Selenium, Vitamin A RAE, Phosphorus, and Potassium than Canola oil.
  • Daily need coverage for Saturated Fat from Canola oil is 30% higher.
  • Soup beans have less Saturated Fat.

Oil, canola and Soup, bean with ham, canned, chunky, ready-to-serve are the varieties used in this article.

Infographic

Canola oil vs Soup 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.
Canola oil
Canola oil
1
:
9
Soup beans
Soup beans
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%
Soup beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 14% 26% 16% 53% 12% 54% 38% 38%
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
3
:
9
Soup beans
Soup beans
Contains more Vitamin A +∞%
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 +∞%
Contains more Vitamin B12 +∞%
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%
Soup beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 98% 0% 0% 6% 15% 14% 14% 3% 12% 9% 4% 0%
Contains more Vitamin A +∞%
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 +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Canola oil
Canola oil
1
:
4
Soup beans
Soup beans
Contains more Fats +2757.1%
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
Soup beans
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more Fats +2757.1%
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
Soup beans
Soup beans
Contains more Monounsaturated Fat +3904.8%
Contains more Polyunsaturated fat +7115.9%
Contains less Saturated Fat -81.4%
Canola oil
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
Soup beans
41% 47% 12%
Saturated Fat: 1.37 g
Monounsaturated Fat: 1.58 g
Polyunsaturated fat: 0.39 g
Contains more Monounsaturated Fat +3904.8%
Contains more Polyunsaturated fat +7115.9%
Contains less Saturated Fat -81.4%

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 Soup beans
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Canola oil Soup beans Opinion
Net carbs 0g 6.56g Soup beans
Protein 0g 5.19g Soup beans
Fats 100g 3.5g Canola oil
Carbs 0g 11.16g Soup beans
Calories 884kcal 95kcal Canola oil
Fiber 0g 4.6g Soup beans
Calcium 0mg 32mg Soup beans
Iron 0mg 1.33mg Soup beans
Magnesium 0mg 19mg Soup beans
Phosphorus 0mg 59mg Soup beans
Potassium 0mg 175mg Soup beans
Sodium 0mg 400mg Canola oil
Zinc 0mg 0.44mg Soup beans
Copper 0mg 0.16mg Soup beans
Manganese 0mg 0.29mg Soup beans
Selenium 0µg 6.9µg Soup beans
Vitamin A 0IU 1626IU Soup beans
Vitamin A RAE 0µg 81µg Soup beans
Vitamin E 17.46mg Canola oil
Vitamin C 0mg 1.8mg Soup beans
Vitamin B1 0mg 0.06mg Soup beans
Vitamin B2 0mg 0.06mg Soup beans
Vitamin B3 0mg 0.7mg Soup beans
Vitamin B5 0mg 0.04mg Soup beans
Vitamin B6 0mg 0.05mg Soup beans
Folate 0µg 12µg Soup beans
Vitamin B12 0µg 0.03µg Soup beans
Vitamin K 71.3µg Canola oil
Cholesterol 0mg 9mg Canola oil
Trans Fat 0.395g Soup beans
Saturated Fat 7.365g 1.37g Soup beans
Monounsaturated Fat 63.276g 1.58g Canola oil
Polyunsaturated fat 28.142g 0.39g 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 Soup beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
14%
Soup beans
Minerals Daily Need Coverage Score
0%
Canola oil
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Soup beans
Soup beans is lower in Saturated Fat (difference - 5.995g)
Which food is richer in minerals?
Soup beans
Soup beans is relatively richer in minerals
Which food is richer in vitamins?
Soup beans
Soup beans is relatively richer in vitamins
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 400mg)
Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 64)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.