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  6. Olive oil vs. Navy bean raw

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

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How are olive oil and navy bean raw different?

  • Navy bean raw has more copper, folate, vitamin B1, magnesium, vitamin C, manganese, iron, vitamin B2, and vitamin B5 than olive oil.
  • Daily need coverage for saturated fat for olive oil is 69% higher.
  • Navy bean raw has less saturated fat.
  • Olive oil has a lower glycemic index (0) than navy bean raw (39).

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

Infographic

Olive oil vs Navy 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.
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains less SodiumSodium -84.6%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +30600%
Contains more IronIron +244.6%
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
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 Navy bean raw DV% diff.
Monounsaturated fat 72.961g 0.052g 182%
Fats 100g 0.7g 153%
Vitamin E 14.35mg 96%
Polyunsaturated fat 10.523g 0.407g 67%
Saturated fat 13.808g 0.085g 62%
Vitamin K 60.2µg 50%
Calories 884kcal 67kcal 41%
Copper 0mg 0.356mg 40%
Folate 0µg 132µg 33%
Vitamin B1 0mg 0.39mg 33%
Magnesium 0mg 101mg 24%
Vitamin C 0mg 18.8mg 21%
Manganese 0mg 0.408mg 18%
Vitamin B5 0mg 0.825mg 17%
Vitamin B2 0mg 0.215mg 17%
Iron 0.56mg 1.93mg 17%
Vitamin B6 0mg 0.191mg 15%
Phosphorus 0mg 100mg 14%
Protein 0g 6.15g 12%
Potassium 1mg 307mg 9%
Vitamin B3 0mg 1.22mg 8%
Zinc 0mg 0.89mg 8%
Carbs 0g 13.05g 4%
Selenium 0µg 0.6µg 1%
Calcium 1mg 15mg 1%
Net carbs 0g 13.05g N/A
Sodium 2mg 13mg 0%
Choline 0.3mg 0%
Tryptophan 0mg 0.064mg 0%
Threonine 0mg 0.258mg 0%
Isoleucine 0mg 0.273mg 0%
Leucine 0mg 0.442mg 0%
Lysine 0mg 0.35mg 0%
Methionine 0mg 0.064mg 0%
Phenylalanine 0mg 0.31mg 0%
Valine 0mg 0.316mg 0%
Histidine 0mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +14185.7%
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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +140209.6%
Contains more Poly. FatPolyunsaturated fat +2485.5%
Contains less Sat. FatSaturated fat -99.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.