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  6. Olive vs. Navy bean raw

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

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How are olive and navy bean raw different?

  • Olive is higher in iron; however, navy bean raw is richer in folate, vitamin B1, magnesium, vitamin C, manganese, vitamin B2, vitamin B5, and vitamin B6.
  • Daily need coverage for folate for navy bean raw is 33% higher.
  • Olive contains 57 times more sodium than navy bean raw. While olive contains 735mg of sodium, navy bean raw contains only 13mg.

Olives, ripe, canned (small-extra large) and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Olive vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +486.7%
Contains more IronIron +71%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +2425%
Contains more PotassiumPotassium +3737.5%
Contains more CopperCopper +41.8%
Contains more ZincZinc +304.5%
Contains more PhosphorusPhosphorus +3233.3%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +1940%

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
4
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1988.9%
Contains more Vitamin B1Vitamin B1 +12900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +3197.3%
Contains more Vitamin B5Vitamin B5 +5400%
Contains more Vitamin B6Vitamin B6 +2022.2%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Navy bean raw DV% diff.
Folate 0µg 132µg 33%
Vitamin B1 0.003mg 0.39mg 32%
Sodium 735mg 13mg 31%
Magnesium 4mg 101mg 23%
Vitamin C 0.9mg 18.8mg 20%
Monounsaturated fat 7.888g 0.052g 20%
Vitamin B2 0mg 0.215mg 17%
Manganese 0.02mg 0.408mg 17%
Iron 3.3mg 1.93mg 17%
Vitamin B5 0.015mg 0.825mg 16%
Fats 10.68g 0.7g 15%
Phosphorus 3mg 100mg 14%
Vitamin B6 0.009mg 0.191mg 14%
Fiber 3.2g 13%
Copper 0.251mg 0.356mg 12%
Vitamin E 1.65mg 11%
Protein 0.84g 6.15g 11%
Potassium 8mg 307mg 9%
Calcium 88mg 15mg 7%
Vitamin B3 0.037mg 1.22mg 7%
Saturated fat 1.415g 0.085g 6%
Zinc 0.22mg 0.89mg 6%
Polyunsaturated fat 0.911g 0.407g 3%
Choline 10.3mg 2%
Calories 115kcal 67kcal 2%
Vitamin A 20µg 0µg 2%
Carbs 6.26g 13.05g 2%
Vitamin K 1.4µg 1%
Selenium 0.9µg 0.6µg 1%
Net carbs 3.06g 13.05g N/A
Tryptophan 0.064mg 0%
Threonine 0.026mg 0.258mg 0%
Isoleucine 0.031mg 0.273mg 0%
Leucine 0.05mg 0.442mg 0%
Lysine 0.032mg 0.35mg 0%
Methionine 0.012mg 0.064mg 0%
Phenylalanine 0.029mg 0.31mg 0%
Valine 0.038mg 0.316mg 0%
Histidine 0.023mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +1425.7%
Contains more OtherOther +134.7%
Contains more ProteinProtein +632.1%
Contains more CarbsCarbs +108.5%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +15069.2%
Contains more Poly. FatPolyunsaturated fat +123.8%
Contains less Sat. FatSaturated fat -94%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.