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  6. Olive oil vs. Black turtle bean

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

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How are olive oil and black turtle bean different?

  • Olive oil is higher in vitamin E and vitamin K; however, black turtle bean is richer in copper, folate, iron, vitamin B1, phosphorus, fiber, and potassium.
  • Daily need coverage for copper for black turtle bean is 111% higher.
  • Olive oil contains 68 times more vitamin E than black turtle bean. While olive oil contains 14.35mg of vitamin E, black turtle bean contains only 0.21mg.
  • Black turtle bean has less saturated fat.
  • Olive oil has a lower glycemic index (0) than black turtle bean (20).

Oil, olive, salad or cooking and Beans, black turtle, mature seeds, raw are the varieties used in this article.

Infographic

Olive 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% 0.3% 0.09% 21% 0% 0% 0% 0.26% 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 -77.8%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +15900%
Contains more PotassiumPotassium +149900%
Contains more IronIron +1453.6%
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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 +6733.3%
Contains more Vitamin KVitamin K +975%
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 Olive oil Black turtle bean DV% diff.
Monounsaturated fat 72.961g 0.078g 182%
Fats 100g 0.9g 152%
Copper 0mg 1mg 111%
Folate 0µg 444µg 111%
Iron 0.56mg 8.7mg 102%
Vitamin E 14.35mg 0.21mg 94%
Vitamin B1 0mg 0.9mg 75%
Polyunsaturated fat 10.523g 0.387g 68%
Phosphorus 0mg 440mg 63%
Fiber 0g 15.5g 62%
Saturated fat 13.808g 0.232g 62%
Vitamin K 60.2µg 5.6µg 46%
Potassium 1mg 1500mg 44%
Manganese 0mg 1mg 43%
Protein 0g 21.25g 43%
Magnesium 0mg 160mg 38%
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 1mg 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 2mg 9mg 0%
Choline 0.3mg 0%
Tryptophan 0mg 0.252mg 0%
Threonine 0mg 0.894mg 0%
Isoleucine 0mg 0.938mg 0%
Leucine 0mg 1.697mg 0%
Lysine 0mg 1.459mg 0%
Methionine 0mg 0.32mg 0%
Phenylalanine 0mg 1.149mg 0%
Valine 0mg 1.112mg 0%
Histidine 0mg 0.592mg 0%

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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 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 +93439.7%
Contains more Poly. FatPolyunsaturated fat +2619.1%
Contains less Sat. FatSaturated fat -98.3%

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.