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  6. Olive oil vs. Green bean raw

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

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A recap on differences between olive oil and green bean raw

  • Olive oil has more vitamin E and vitamin K; however, green bean raw is higher in vitamin A, vitamin C, vitamin B6, fiber, manganese, folate, and vitamin B2.
  • Olive oil covers your daily vitamin E needs 93% more than green bean raw.
  • Green bean raw contains 276 times less saturated fat than olive oil. Olive oil contains 13.808g of saturated fat, while green bean raw contains 0.05g.
  • The glycemic index of green bean raw is higher.

Food varieties used in this article are Oil, olive, salad or cooking and Beans, snap, green, raw.

Infographic

Olive oil vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +21000%
Contains more IronIron +83.9%
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin KVitamin K +40%
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 +5000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Green bean raw DV% diff.
Monounsaturated fat 72.961g 0.01g 182%
Fats 100g 0.22g 154%
Vitamin E 14.35mg 0.41mg 93%
Polyunsaturated fat 10.523g 0.113g 69%
Saturated fat 13.808g 0.05g 63%
Calories 884kcal 31kcal 43%
Vitamin C 0mg 12.2mg 14%
Vitamin K 60.2µg 43µg 14%
Vitamin B6 0mg 0.141mg 11%
Fiber 0g 2.7g 11%
Manganese 0mg 0.216mg 9%
Folate 0µg 33µg 8%
Vitamin B2 0mg 0.104mg 8%
Copper 0mg 0.069mg 8%
Vitamin B1 0mg 0.082mg 7%
Magnesium 0mg 25mg 6%
Potassium 1mg 211mg 6%
Iron 0.56mg 1.03mg 6%
Phosphorus 0mg 38mg 5%
Vitamin B5 0mg 0.225mg 5%
Vitamin B3 0mg 0.734mg 5%
Vitamin A 0µg 35µg 4%
Calcium 1mg 37mg 4%
Protein 0g 1.83g 4%
Choline 0.3mg 15.3mg 3%
Fructose 1.39g 2%
Carbs 0g 6.97g 2%
Zinc 0mg 0.24mg 2%
Selenium 0µg 0.6µg 1%
Net carbs 0g 4.27g N/A
Sugar 0g 3.26g N/A
Starch 0.88g 0%
Sodium 2mg 6mg 0%
Tryptophan 0mg 0.019mg 0%
Threonine 0mg 0.079mg 0%
Isoleucine 0mg 0.066mg 0%
Leucine 0mg 0.112mg 0%
Lysine 0mg 0.088mg 0%
Methionine 0mg 0.022mg 0%
Phenylalanine 0mg 0.067mg 0%
Valine 0mg 0.09mg 0%
Histidine 0mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more FatsFats +45354.5%
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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +729510%
Contains more Poly. FatPolyunsaturated fat +9212.4%
Contains less Sat. FatSaturated fat -99.6%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.