Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Olive
  5. Compare
  6. Olive vs. Kidney beans raw

Olive vs. Kidney beans raw — In-Depth Nutrition Comparison

Compare

Significant differences between olive and kidney beans raw

  • The amount of folate, fiber, copper, iron, phosphorus, vitamin B1, manganese, potassium, and magnesium in kidney beans raw is higher than in olive.
  • Kidney beans raw covers your daily folate needs 99% more than olive.
  • Kidney beans raw has 31 times less sodium than olive. Olive has 735mg of sodium, while kidney beans raw has 24mg.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Beans, kidney, all types, mature seeds, raw.

Infographic

Olive vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +3400%
Contains more CalciumCalcium +62.5%
Contains more PotassiumPotassium +17475%
Contains more IronIron +148.5%
Contains more CopperCopper +281.7%
Contains more ZincZinc +1168.2%
Contains more PhosphorusPhosphorus +13466.7%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +5005%
Contains more SeleniumSelenium +255.6%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B1Vitamin B1 +17533.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +5467.6%
Contains more Vitamin B5Vitamin B5 +5100%
Contains more Vitamin B6Vitamin B6 +4311.1%
Contains more Vitamin KVitamin K +1257.1%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Kidney beans raw DV% diff.
Folate 0µg 394µg 99%
Fiber 3.2g 24.9g 87%
Copper 0.251mg 0.958mg 79%
Iron 3.3mg 8.2mg 61%
Phosphorus 3mg 407mg 58%
Protein 0.84g 23.58g 45%
Vitamin B1 0.003mg 0.529mg 44%
Manganese 0.02mg 1.021mg 44%
Potassium 8mg 1406mg 41%
Magnesium 4mg 140mg 32%
Sodium 735mg 24mg 31%
Vitamin B6 0.009mg 0.397mg 30%
Zinc 0.22mg 2.79mg 23%
Monounsaturated fat 7.888g 0.064g 20%
Carbs 6.26g 60.01g 18%
Vitamin B2 0mg 0.219mg 17%
Vitamin K 1.4µg 19µg 15%
Vitamin B5 0.015mg 0.78mg 15%
Fats 10.68g 0.83g 15%
Vitamin B3 0.037mg 2.06mg 13%
Calories 115kcal 333kcal 11%
Vitamin E 1.65mg 0.22mg 10%
Saturated fat 1.415g 0.12g 6%
Calcium 88mg 143mg 6%
Selenium 0.9µg 3.2µg 4%
Vitamin C 0.9mg 4.5mg 4%
Polyunsaturated fat 0.911g 0.457g 3%
Choline 10.3mg 2%
Vitamin A 20µg 0µg 2%
Net carbs 3.06g 35.11g N/A
Sugar 0g 2.23g N/A
Tryptophan 0.279mg 0%
Threonine 0.026mg 0.992mg 0%
Isoleucine 0.031mg 1.041mg 0%
Leucine 0.05mg 1.882mg 0%
Lysine 0.032mg 1.618mg 0%
Methionine 0.012mg 0.355mg 0%
Phenylalanine 0.029mg 1.275mg 0%
Valine 0.038mg 1.233mg 0%
Histidine 0.023mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +1186.7%
Contains more WaterWater +580.8%
Contains more ProteinProtein +2707.1%
Contains more CarbsCarbs +858.6%
Contains more OtherOther +71.7%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +12225%
Contains more Poly. FatPolyunsaturated fat +99.3%
Contains less Sat. FatSaturated fat -91.5%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.