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Vegetable oil vs. Beans — In-Depth Nutrition Comparison

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The main differences between vegetable oil and beans

  • Vegetable oil is richer in vitamin E and vitamin K, yet beans are richer in copper, fiber, phosphorus, zinc, vitamin B1, vitamin B6, and potassium.
  • Daily need coverage for vitamin E for vegetable oil is 98% higher.
  • Vegetable oil contains 139 times more saturated fat than beans. Vegetable oil contains 14.367g of saturated fat, while beans contain 0.103g.
  • Vegetable oil has a lower glycemic index than beans.

Food types used in this article are Oil, corn, peanut, and olive and Beans, baked, canned, no salt added.

Infographic

Vegetable oil vs Beans infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +123.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +6900%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Beans
8
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin EVitamin E +9753.3%
Contains more Vitamin KVitamin K +2525%
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 +15300%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Beans DV% diff.
Polyunsaturated fat 33.033g 0.172g 219%
Fats 100g 0.4g 153%
Monounsaturated fat 48.033g 0.035g 120%
Vitamin E 14.78mg 0.15mg 98%
Saturated fat 14.367g 0.103g 65%
Calories 884kcal 105kcal 39%
Copper 0mg 0.206mg 23%
Fiber 0g 5.5g 22%
Vitamin K 21µg 0.8µg 17%
Phosphorus 0mg 104mg 15%
Zinc 0.02mg 1.4mg 13%
Vitamin B1 0mg 0.15mg 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%
Choline 0.2mg 30.8mg 6%
Folate 0µg 24µg 6%
Calcium 0mg 50mg 5%
Vitamin B2 0mg 0.06mg 5%
Vitamin B3 0mg 0.43mg 3%
Vitamin C 0mg 3.1mg 3%
Iron 0.13mg 0.29mg 2%
Vitamin A 0µg 5µg 1%
Net carbs 0g 14.99g N/A
Sugar 0g 7.78g N/A
Sodium 0mg 1mg 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
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +137137.1%
Contains more Poly. FatPolyunsaturated fat +19105.2%
Contains less Sat. FatSaturated fat -99.3%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.