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  6. Olive vs. Broad bean raw

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

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What are the main differences between olive and broad bean raw?

  • Olive is richer in iron, yet broad bean raw is richer in folate, vitamin K, manganese, vitamin B2, phosphorus, fiber, copper, and vitamin B3.
  • Broad bean raw's daily need coverage for folate is 37% higher.
  • Olive has 29 times more sodium than broad bean raw. Olive has 735mg of sodium, while broad bean raw has 25mg.

We used Olives, ripe, canned (small-extra large) and Beans, fava, in pod, raw types in this comparison.

Infographic

Olive vs Broad 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
3
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more CalciumCalcium +137.8%
Contains more IronIron +112.9%
Contains more SeleniumSelenium +12.5%
Contains more MagnesiumMagnesium +725%
Contains more PotassiumPotassium +4050%
Contains more CopperCopper +60.2%
Contains more ZincZinc +354.5%
Contains more PhosphorusPhosphorus +4200%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +3205%

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
3
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin AVitamin A +17.6%
Contains more Vitamin EVitamin E +42.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +311.1%
Contains more Vitamin B1Vitamin B1 +4333.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +5978.4%
Contains more Vitamin B5Vitamin B5 +1400%
Contains more Vitamin B6Vitamin B6 +1055.6%
Contains more Vitamin KVitamin K +2821.4%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Broad bean raw DV% diff.
Folate 0µg 148µg 37%
Vitamin K 1.4µg 40.9µg 33%
Sodium 735mg 25mg 31%
Manganese 0.02mg 0.661mg 28%
Iron 3.3mg 1.55mg 22%
Vitamin B2 0mg 0.29mg 22%
Monounsaturated fat 7.888g 0.104g 19%
Phosphorus 3mg 129mg 18%
Fiber 3.2g 7.5g 17%
Copper 0.251mg 0.402mg 17%
Fats 10.68g 0.73g 15%
Vitamin B3 0.037mg 2.249mg 14%
Protein 0.84g 7.92g 14%
Vitamin B1 0.003mg 0.133mg 11%
Potassium 8mg 332mg 10%
Magnesium 4mg 33mg 7%
Zinc 0.22mg 1mg 7%
Vitamin B6 0.009mg 0.104mg 7%
Saturated fat 1.415g 0.118g 6%
Calcium 88mg 37mg 5%
Vitamin B5 0.015mg 0.225mg 4%
Carbs 6.26g 17.63g 4%
Polyunsaturated fat 0.911g 0.342g 4%
Vitamin E 1.65mg 1.16mg 3%
Vitamin C 0.9mg 3.7mg 3%
Choline 10.3mg 2%
Calories 115kcal 88kcal 1%
Net carbs 3.06g 10.13g N/A
Sugar 0g 9.21g N/A
Vitamin A 20µg 17µg 0%
Selenium 0.9µg 0.8µg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +1363%
Contains more OtherOther +99.1%
Contains more ProteinProtein +842.9%
Contains more CarbsCarbs +181.6%
~equal in Water ~72.6g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +7484.6%
Contains more Poly. FatPolyunsaturated fat +166.4%
Contains less Sat. FatSaturated fat -91.7%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.