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Olive oil vs. Green beans — In-Depth Nutrition Comparison

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What are the main differences between olive oil and green beans?

  • Olive oil is richer in vitamin E and vitamin K, yet green beans are richer in fiber, vitamin A, manganese, vitamin C, folate, vitamin B2, and copper.
  • Olive oil's daily need coverage for vitamin E is 93% higher.
  • Olive oil has 216 times more saturated fat than green beans. Olive oil has 13.808g of saturated fat, while green beans have 0.064g.
  • Olive oil has a lower glycemic index than green beans.

We used Oil, olive, salad or cooking and Beans, snap, green, cooked, boiled, drained, without salt types in this comparison.

Infographic

Olive oil vs Green 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.
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4300%
Contains more PotassiumPotassium +14500%
Contains more IronIron +16.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -50%
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin EVitamin E +3019.6%
Contains more Vitamin KVitamin K +25.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 +∞%
Contains more CholineCholine +5533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Green beans DV% diff.
Monounsaturated fat 72.961g 0.011g 182%
Fats 100g 0.28g 153%
Vitamin E 14.35mg 0.46mg 93%
Polyunsaturated fat 10.523g 0.145g 69%
Saturated fat 13.808g 0.064g 62%
Calories 884kcal 35kcal 42%
Fiber 0g 3.2g 13%
Manganese 0mg 0.285mg 12%
Vitamin C 0mg 9.7mg 11%
Vitamin K 60.2µg 47.9µg 10%
Folate 0µg 33µg 8%
Vitamin B2 0mg 0.097mg 7%
Vitamin B1 0mg 0.074mg 6%
Copper 0mg 0.057mg 6%
Calcium 1mg 44mg 4%
Vitamin B6 0mg 0.056mg 4%
Vitamin A 0µg 32µg 4%
Magnesium 0mg 18mg 4%
Protein 0g 1.89g 4%
Phosphorus 0mg 29mg 4%
Vitamin B3 0mg 0.614mg 4%
Potassium 1mg 146mg 4%
Carbs 0g 7.88g 3%
Choline 0.3mg 16.9mg 3%
Zinc 0mg 0.25mg 2%
Vitamin B5 0mg 0.074mg 1%
Iron 0.56mg 0.65mg 1%
Net carbs 0g 4.68g N/A
Sugar 0g 3.63g N/A
Sodium 2mg 1mg 0%
Selenium 0µg 0.2µg 0%
Tryptophan 0mg 0.02mg 0%
Threonine 0mg 0.082mg 0%
Isoleucine 0mg 0.069mg 0%
Leucine 0mg 0.116mg 0%
Lysine 0mg 0.091mg 0%
Methionine 0mg 0.023mg 0%
Phenylalanine 0mg 0.069mg 0%
Valine 0mg 0.093mg 0%
Histidine 0mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more FatsFats +35614.3%
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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +663181.8%
Contains more Poly. FatPolyunsaturated fat +7157.2%
Contains less Sat. FatSaturated fat -99.5%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.