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  6. Olive oil vs. Cranberry bean raw

Olive oil vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Important differences between Olive oil and Cranberry bean raw

  • Olive oil has less Folate, Fiber, Copper, Vitamin B1, Iron, Phosphorus, Manganese, Potassium, and Magnesium.
  • Cranberry bean raw's daily need coverage for Folate is 151% more.
  • Olive oil has 44 times more Saturated Fat than Cranberry bean raw. Olive oil has 13.808g of Saturated Fat, while Cranberry bean raw has 0.316g.

The food varieties used in the comparison are Oil, olive, salad or cooking and Beans, cranberry (roman), mature seeds, raw.

Infographic

Olive oil vs Cranberry bean 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.
Olive oil
Olive oil
1
:
9
Cranberry bean raw
Cranberry bean raw
Contains less Sodium -66.7%
Contains more Calcium +12600%
Contains more Iron +792.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +133100%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains less Sodium -66.7%
Contains more Calcium +12600%
Contains more Iron +792.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +133100%
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.
Olive oil
Olive oil
2
:
7
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Olive 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% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +∞%
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
Olive oil
Olive oil
1
:
4
Cranberry bean raw
Cranberry bean raw
Contains more Fats +8030.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +8030.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Monounsaturated Fat +68731.1%
Contains more Polyunsaturated fat +1896.8%
Contains less Saturated Fat -97.7%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +68731.1%
Contains more Polyunsaturated fat +1896.8%
Contains less Saturated Fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Cranberry bean raw Opinion
Net carbs 0g 35.35g Cranberry bean raw
Protein 0g 23.03g Cranberry bean raw
Fats 100g 1.23g Olive oil
Carbs 0g 60.05g Cranberry bean raw
Calories 884kcal 335kcal Olive oil
Fiber 0g 24.7g Cranberry bean raw
Calcium 1mg 127mg Cranberry bean raw
Iron 0.56mg 5mg Cranberry bean raw
Magnesium 0mg 156mg Cranberry bean raw
Phosphorus 0mg 372mg Cranberry bean raw
Potassium 1mg 1332mg Cranberry bean raw
Sodium 2mg 6mg Olive oil
Zinc 0mg 3.63mg Cranberry bean raw
Copper 0mg 0.794mg Cranberry bean raw
Manganese 0mg 0.92mg Cranberry bean raw
Selenium 0µg 12.7µg Cranberry bean raw
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin E 14.35mg Olive oil
Vitamin B1 0mg 0.747mg Cranberry bean raw
Vitamin B2 0mg 0.213mg Cranberry bean raw
Vitamin B3 0mg 1.455mg Cranberry bean raw
Vitamin B5 0mg 0.748mg Cranberry bean raw
Vitamin B6 0mg 0.309mg Cranberry bean raw
Folate 0µg 604µg Cranberry bean raw
Vitamin K 60.2µg Olive oil
Tryptophan 0mg 0.273mg Cranberry bean raw
Threonine 0mg 0.969mg Cranberry bean raw
Isoleucine 0mg 1.017mg Cranberry bean raw
Leucine 0mg 1.838mg Cranberry bean raw
Lysine 0mg 1.58mg Cranberry bean raw
Methionine 0mg 0.346mg Cranberry bean raw
Phenylalanine 0mg 1.245mg Cranberry bean raw
Valine 0mg 1.205mg Cranberry bean raw
Histidine 0mg 0.641mg Cranberry bean raw
Saturated Fat 13.808g 0.316g Cranberry bean raw
Monounsaturated Fat 72.961g 0.106g Olive oil
Polyunsaturated fat 10.523g 0.527g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Cranberry bean 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
36%
Olive oil
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
2%
Olive oil
117%
Cranberry bean raw

Comparison summary

Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 35)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $1)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 13.492g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw is relatively richer in vitamins
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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.