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  6. Palm oil vs. Green bean raw

Palm oil vs. Green bean raw — In-Depth Nutrition Comparison

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What are the differences between palm oil and green bean raw?

  • Palm oil is higher in vitamin E, yet green bean raw is higher in vitamin K, vitamin A, vitamin C, iron, vitamin B6, fiber, folate, and vitamin B2.
  • Palm oil's daily need coverage for saturated fat is 246% more.
  • Palm oil has 39 times more vitamin E than green bean raw. While palm oil has 15.94mg of vitamin E, green bean raw has only 0.41mg.
  • The amount of saturated fat in green bean raw is lower.
  • The glycemic index of palm oil is lower.

We used Oil, palm and Beans, snap, green, raw types in this article.

Infographic

Palm oil vs Green 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +10200%
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.
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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +3787.8%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +437.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +5000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Palm oil Green bean raw DV% diff.
Saturated fat 49.3g 0.05g 224%
Fats 100g 0.22g 154%
Vitamin E 15.94mg 0.41mg 104%
Monounsaturated fat 37g 0.01g 92%
Polyunsaturated fat 9.3g 0.113g 61%
Calories 884kcal 31kcal 43%
Vitamin K 8µg 43µg 29%
Vitamin C 0mg 12.2mg 14%
Iron 0.01mg 1.03mg 13%
Vitamin B6 0mg 0.141mg 11%
Fiber 0g 2.7g 11%
Manganese 0.216mg 9%
Folate 0µg 33µg 8%
Copper 0mg 0.069mg 8%
Vitamin B2 0mg 0.104mg 8%
Vitamin B1 0mg 0.082mg 7%
Magnesium 0mg 25mg 6%
Potassium 0mg 211mg 6%
Phosphorus 0mg 38mg 5%
Vitamin B3 0mg 0.734mg 5%
Vitamin B5 0mg 0.225mg 5%
Vitamin A 0µg 35µg 4%
Protein 0g 1.83g 4%
Calcium 0mg 37mg 4%
Choline 0.3mg 15.3mg 3%
Carbs 0g 6.97g 2%
Fructose 1.39g 2%
Zinc 0mg 0.24mg 2%
Selenium 0µg 0.6µg 1%
Net carbs 0g 4.27g N/A
Sugar 0g 3.26g N/A
Starch 0.88g 0%
Sodium 0mg 6mg 0%
Tryptophan 0mg 0.019mg 0%
Threonine 0mg 0.079mg 0%
Isoleucine 0mg 0.066mg 0%
Leucine 0mg 0.112mg 0%
Lysine 0mg 0.088mg 0%
Methionine 0mg 0.022mg 0%
Phenylalanine 0mg 0.067mg 0%
Valine 0mg 0.09mg 0%
Histidine 0mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more FatsFats +45354.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +369900%
Contains more Poly. FatPolyunsaturated fat +8130.1%
Contains less Sat. FatSaturated fat -99.9%

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
  2. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.