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  6. Olive oil vs. Kidney beans raw

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

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Significant differences between olive oil and kidney beans raw

  • Olive oil has more vitamin E; however, kidney beans raw is richer in copper, fiber, folate, iron, phosphorus, manganese, vitamin B1, and potassium.
  • Kidney beans raw covers your daily copper needs 106% more than olive oil.
  • Kidney beans raw has 115 times less saturated fat than olive oil. Olive oil has 13.808g of saturated fat, while kidney beans raw has 0.12g.
  • Kidney beans raw has a higher glycemic index. The glycemic index of kidney beans raw is 22, while the glycemic index of olive oil is 0.

Specific food types used in this comparison are Oil, olive, salad or cooking and Beans, kidney, all types, mature seeds, raw.

Infographic

Olive 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.
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +14200%
Contains more PotassiumPotassium +140500%
Contains more IronIron +1364.3%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +6422.7%
Contains more Vitamin KVitamin K +216.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Kidney beans raw DV% diff.
Monounsaturated fat 72.961g 0.064g 182%
Fats 100g 0.83g 153%
Copper 0mg 0.958mg 106%
Fiber 0g 24.9g 100%
Folate 0µg 394µg 99%
Iron 0.56mg 8.2mg 96%
Vitamin E 14.35mg 0.22mg 94%
Polyunsaturated fat 10.523g 0.457g 67%
Saturated fat 13.808g 0.12g 62%
Phosphorus 0mg 407mg 58%
Protein 0g 23.58g 47%
Vitamin B1 0mg 0.529mg 44%
Manganese 0mg 1.021mg 44%
Potassium 1mg 1406mg 41%
Vitamin K 60.2µg 19µg 34%
Magnesium 0mg 140mg 33%
Vitamin B6 0mg 0.397mg 31%
Calories 884kcal 333kcal 28%
Zinc 0mg 2.79mg 25%
Carbs 0g 60.01g 20%
Vitamin B2 0mg 0.219mg 17%
Vitamin B5 0mg 0.78mg 16%
Calcium 1mg 143mg 14%
Vitamin B3 0mg 2.06mg 13%
Selenium 0µg 3.2µg 6%
Vitamin C 0mg 4.5mg 5%
Sodium 2mg 24mg 1%
Net carbs 0g 35.11g N/A
Sugar 0g 2.23g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.279mg 0%
Threonine 0mg 0.992mg 0%
Isoleucine 0mg 1.041mg 0%
Leucine 0mg 1.882mg 0%
Lysine 0mg 1.618mg 0%
Methionine 0mg 0.355mg 0%
Phenylalanine 0mg 1.275mg 0%
Valine 0mg 1.233mg 0%
Histidine 0mg 0.656mg 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
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 FatsFats +11948.2%
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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +113901.6%
Contains more Poly. FatPolyunsaturated fat +2202.6%
Contains less Sat. FatSaturated fat -99.1%

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. 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.