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  6. Olive vs. Cranberry bean raw

Olive vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Important differences between olive and cranberry bean raw

  • Olive has less folate, fiber, vitamin B1, copper, phosphorus, manganese, potassium, magnesium, and zinc.
  • Cranberry bean raw's daily need coverage for folate is 151% more.
  • Olive has 123 times more sodium than cranberry bean raw. Olive has 735mg of sodium, while cranberry bean raw has 6mg.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Beans, cranberry (roman), mature seeds, raw.

Infographic

Olive vs Cranberry 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.
Olive
Olive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +3800%
Contains more CalciumCalcium +44.3%
Contains more PotassiumPotassium +16550%
Contains more IronIron +51.5%
Contains more CopperCopper +216.3%
Contains more ZincZinc +1550%
Contains more PhosphorusPhosphorus +12300%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +4500%
Contains more SeleniumSelenium +1311.1%

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.
Olive
Olive
5
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +24800%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +3832.4%
Contains more Vitamin B5Vitamin B5 +4886.7%
Contains more Vitamin B6Vitamin B6 +3333.3%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Cranberry bean raw DV% diff.
Folate 0µg 604µg 151%
Fiber 3.2g 24.7g 86%
Vitamin B1 0.003mg 0.747mg 62%
Copper 0.251mg 0.794mg 60%
Phosphorus 3mg 372mg 53%
Protein 0.84g 23.03g 44%
Manganese 0.02mg 0.92mg 39%
Potassium 8mg 1332mg 39%
Magnesium 4mg 156mg 36%
Sodium 735mg 6mg 32%
Zinc 0.22mg 3.63mg 31%
Vitamin B6 0.009mg 0.309mg 23%
Iron 3.3mg 5mg 21%
Selenium 0.9µg 12.7µg 21%
Monounsaturated fat 7.888g 0.106g 19%
Carbs 6.26g 60.05g 18%
Vitamin B2 0mg 0.213mg 16%
Vitamin B5 0.015mg 0.748mg 15%
Fats 10.68g 1.23g 15%
Calories 115kcal 335kcal 11%
Vitamin E 1.65mg 11%
Vitamin B3 0.037mg 1.455mg 9%
Saturated fat 1.415g 0.316g 5%
Calcium 88mg 127mg 4%
Polyunsaturated fat 0.911g 0.527g 3%
Choline 10.3mg 2%
Vitamin A 20µg 0µg 2%
Vitamin K 1.4µg 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 35.35g N/A
Tryptophan 0.273mg 0%
Threonine 0.026mg 0.969mg 0%
Isoleucine 0.031mg 1.017mg 0%
Leucine 0.05mg 1.838mg 0%
Lysine 0.032mg 1.58mg 0%
Methionine 0.012mg 0.346mg 0%
Phenylalanine 0.029mg 1.245mg 0%
Valine 0.038mg 1.205mg 0%
Histidine 0.023mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +768.3%
Contains more WaterWater +545.6%
Contains more ProteinProtein +2641.7%
Contains more CarbsCarbs +859.3%
Contains more OtherOther +48%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +7341.5%
Contains more Poly. FatPolyunsaturated fat +72.9%
Contains less Sat. FatSaturated fat -77.7%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.