Palm oil vs. Beans — In-Depth Nutrition Comparison
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The main differences between palm oil and beans
- Palm oil is richer in vitamin E, yet beans are richer in copper, fiber, phosphorus, zinc, vitamin B1, vitamin B6, potassium, and selenium.
- Daily need coverage for saturated fat for palm oil is 246% higher.
- Palm oil contains 106 times more vitamin E than beans. Palm oil contains 15.94mg of vitamin E, while beans contain 0.15mg.
- Beans contain less saturated fat.
- Palm oil has a lower glycemic index than beans.
Food types used in this article are Oil, palm and Beans, baked, canned, no salt added.
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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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +2800% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| 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.
| Contains more Vitamin EVitamin E | +10526.7% |
| Contains more Vitamin KVitamin K | +900% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +10166.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +24900% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +105614.3% |
| Contains more Poly. FatPolyunsaturated fat | +5307% |
| Contains less Sat. FatSaturated fat | -99.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 49.3g | 0.103g | 224% |
| Fats | 100g | 0.4g | 153% |
| Vitamin E | 15.94mg | 0.15mg | 105% |
| Monounsaturated fat | 37g | 0.035g | 92% |
| Polyunsaturated fat | 9.3g | 0.172g | 61% |
| Calories | 884kcal | 105kcal | 39% |
| Copper | 0mg | 0.206mg | 23% |
| Fiber | 0g | 5.5g | 22% |
| Phosphorus | 0mg | 104mg | 15% |
| Vitamin B1 | 0mg | 0.15mg | 13% |
| Zinc | 0mg | 1.4mg | 13% |
| Vitamin B6 | 0mg | 0.13mg | 10% |
| Protein | 0g | 4.8g | 10% |
| Potassium | 0mg | 296mg | 9% |
| Selenium | 0µg | 4.5µg | 8% |
| Magnesium | 0mg | 32mg | 8% |
| Carbs | 0g | 20.49g | 7% |
| Folate | 0µg | 24µg | 6% |
| Vitamin K | 8µg | 0.8µg | 6% |
| Choline | 0.3mg | 30.8mg | 6% |
| Calcium | 0mg | 50mg | 5% |
| Vitamin B2 | 0mg | 0.06mg | 5% |
| Iron | 0.01mg | 0.29mg | 4% |
| Vitamin B3 | 0mg | 0.43mg | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Vitamin A | 0µg | 5µg | 1% |
| Net carbs | 0g | 14.99g | N/A |
| Sugar | 0g | 7.78g | N/A |
| Sodium | 0mg | 1mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
11%
Minerals Daily Need Coverage Score
0%
25%
Comparison summary
Which food is lower in Sugar?
Palm oil is lower in Sugar (difference - 7.78g)
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Palm oil is lower in glycemic index (difference - 33)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 49.197g)
Which food is cheaper?
Beans is cheaper (difference - $0.5)
Which food is richer in minerals?
Beans is relatively richer in minerals
Which food is richer in vitamins?
Beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)