Canola Oil vs. Kidney Beans
Nutrition comparison of Canola 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
canola oil
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and kidney beans:
- Both canola oil and kidney beans are high in calories.
- Canola oil is an excellent source of Vitamin E.
- Kidney bean has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Kidney bean has signficantly more iron than canola oil.
- Kidney bean is a great source of calcium, potassium and protein.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) 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 canola oil and kidney beans are high in calories. Canola oil has 631% more calories than kidney bean - canola oil has 884 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, canola oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to kidney beans per calorie. Canola 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:
| Canola Oil | Kidney Beans | |
|---|---|---|
| Protein | ~ | 26% |
| Carbohydrates | ~ | 67% |
| Fat | 100% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Canola oil has less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than canola oil - kidney bean has 6g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has more protein than canola oil - kidney bean has 8.1g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and kidney bean has 95% less saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Both canola oil and kidney beans are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and canola oil contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and canola oil does not contain significant amounts.
Vitamin E
Canola oil is an excellent source of Vitamin E and it has 725 times more Vitamin E than kidney bean - canola oil has 21.8mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Kidney bean has more Vitamin K than canola oil - kidney bean has 5.7ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Kidney bean has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Canola 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 more calcium than canola oil - kidney bean has 58mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Kidney bean has signficantly more iron than canola oil - kidney bean has 1.5mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Kidney bean is a great source of potassium and it has more potassium than canola oil - kidney bean has 250mg of potassium per 100 grams and canola oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canola oil has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Canola Oil | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 0.132 G |
| Total | 2.597 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than kidney bean per 100 grams.
| Canola Oil | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.674 G | ~ |
| linoleic acid | 14.501 G | 0.217 G |
| Total | 15.175 G | 0.217 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Canola Oil or Kidney Beans .
Note: The specific food items compared are: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Canola Oil g
()
|
Daily Values (%) |
Kidney Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does canola oil or kidney beans contain more calories in 100 grams?Both canola oil and kidney beans are high in calories. Canola oil has 630% more calories than kidney bean - canola oil has 884 calories in 100g and kidney bean has 121 calories.
Does kidney beans or canola oil have more carbohydrates?
By weight, canola oil has fewer carbohydrates than kidney bean - kidney bean has 20.8g of carbs for 100g and canola oil has no carbs..