Olive Oil vs. Kidney Beans
Nutrition comparison of Olive Oil and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and kidney beans:
- Both olive oil and kidney beans are high in calories.
- Kidney bean has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Kidney bean is a great source of calcium, potassium and protein.
- Kidney bean is an excellent source of dietary fiber.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olive oil and kidney beans are high in calories. Olive oil has 631% more calories than kidney bean - olive oil has 884 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to kidney beans per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Kidney Beans | |
|---|---|---|
| Protein | ~ | 26% |
| Carbohydrates | ~ | 67% |
| Fat | 100% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than olive oil - kidney bean has 6g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has more protein than olive oil - kidney bean has 8.1g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and kidney bean has 98% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and olive oil contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 477 times more Vitamin E than kidney bean - olive oil has 14.4mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Olive oil has 956% more Vitamin K than kidney bean - olive oil has 60.2ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Kidney bean has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Olive Oil | Kidney Beans | |
|---|---|---|
| Thiamin | ~ | 0.06 MG |
| Riboflavin | ~ | 0.015 MG |
| Niacin | ~ | 0.417 MG |
| Vitamin B6 | ~ | 0.113 MG |
| Folate | ~ | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 57 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 168% more iron than olive oil - olive oil has 0.56mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 249 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Olive Oil | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.132 G |
| Total | 0.761 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than kidney bean per 100 grams.
| Olive Oil | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.217 G |
| Total | 10.176 G | 0.217 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Olive Oil g
()
|
Daily Values (%) |
Kidney Beans g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olive oil or kidney beans contain more calories in 100 grams?Both olive oil and kidney beans are high in calories. Olive oil has 630% more calories than kidney bean - olive oil has 884 calories in 100g and kidney bean has 121 calories.
Does kidney beans or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than kidney bean - kidney bean has 20.8g of carbs for 100g and olive oil has no carbs..