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  6. Olive oil vs. Refried beans

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

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

  • Olive oil is richer in vitamin E and vitamin K, yet refried beans are richer in fiber, copper, phosphorus, manganese, iron, and selenium.
  • Olive oil's daily need coverage for vitamin E is 95% higher.
  • Olive oil has 29 times more vitamin K than refried beans. Olive oil has 60.2µg of vitamin K, while refried beans have 2.1µg.
  • Refried beans contain less saturated fat.
  • Olive oil has a lower glycemic index than refried beans.

We used Oil, olive, salad or cooking and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

Infographic

Olive oil vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +31800%
Contains more IronIron +157.1%
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin EVitamin E +15844.4%
Contains more Vitamin KVitamin K +2766.7%
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 +∞%
Contains more CholineCholine +6966.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Refried beans DV% diff.
Monounsaturated fat 72.961g 0.601g 181%
Fats 100g 2.01g 151%
Vitamin E 14.35mg 0.09mg 95%
Polyunsaturated fat 10.523g 0.543g 67%
Saturated fat 13.808g 0.631g 60%
Vitamin K 60.2µg 2.1µg 48%
Calories 884kcal 90kcal 40%
Histidine 0mg 153mg 22%
Sodium 2mg 370mg 16%
Fiber 0g 3.7g 15%
Copper 0mg 0.129mg 14%
Manganese 0mg 0.289mg 13%
Phosphorus 0mg 92mg 13%
Selenium 0µg 5.8µg 11%
Iron 0.56mg 1.44mg 11%
Protein 0g 4.98g 10%
Potassium 1mg 319mg 9%
Vitamin B6 0mg 0.103mg 8%
Magnesium 0mg 35mg 8%
Vitamin C 0mg 6mg 7%
Vitamin B1 0mg 0.076mg 6%
Vitamin B2 0mg 0.079mg 6%
Zinc 0mg 0.58mg 5%
Carbs 0g 13.55g 5%
Choline 0.3mg 21.2mg 4%
Vitamin B5 0mg 0.189mg 4%
Folate 0µg 11µg 3%
Calcium 1mg 29mg 3%
Starch 7.43g 3%
Vitamin B3 0mg 0.367mg 2%
Net carbs 0g 9.85g N/A
Sugar 0g 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0mg 0.065mg 0%
Threonine 0mg 0.231mg 0%
Isoleucine 0mg 0.242mg 0%
Leucine 0mg 0.438mg 0%
Lysine 0mg 0.377mg 0%
Methionine 0mg 0.083mg 0%
Phenylalanine 0mg 0.297mg 0%
Valine 0mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more FatsFats +4875.1%
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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +12039.9%
Contains more Poly. FatPolyunsaturated fat +1837.9%
Contains less Sat. FatSaturated fat -95.4%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.