Olive Oil vs. Black Beans
Nutrition comparison of Olive Oil and Black 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
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and black beans:
- Black bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Black bean has signficantly more calcium than olive oil.
- Black bean has signficantly more protein than olive oil.
- Black bean is an excellent source of dietary fiber and potassium.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and black bean has 90% less calories than olive oil - olive oil has 884 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Black Beans | |
|---|---|---|
| Protein | ~ | 26% |
| Carbohydrates | ~ | 71% |
| Fat | 100% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than olive oil - black bean has 6.9g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Black beans and olive oil contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Black bean has signficantly more protein than olive oil - black bean has 6g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and black bean has 99% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than olive oil - black bean has 2.7mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Black beans and olive oil contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A 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 22 times more Vitamin E than black bean - olive oil has 14.4mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Olive oil has 25 times more Vitamin K than black bean - olive oil has 60.2ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Black Beans | |
|---|---|---|
| Thiamin | ~ | 0.14 MG |
| Riboflavin | ~ | 0.12 MG |
| Niacin | ~ | 0.62 MG |
| Pantothenic acid | ~ | 0.184 MG |
| Vitamin B6 | ~ | 0.055 MG |
| Folate | ~ | 61 UG |
Minerals
calcium
Black bean has signficantly more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 239% more iron than olive oil - olive oil has 0.56mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 307 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Olive Oil | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.057 G |
| Total | 0.761 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than black bean per 100 grams.
| Olive Oil | Black Beans | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.068 G |
| Total | 10.176 G | 0.068 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 Black Beans (Beans, black turtle, mature seeds, canned) .
Olive Oil g
()
|
Daily Values (%) |
Black 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 olive oil or black beans contain more calories in 100 grams?Olive oil is high in calories and black bean has 90% less calories than olive oil - olive oil has 884 calories in 100g and black bean has 91 calories.
Does black beans or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and olive oil has no carbs..
Does olive oil or black beans contain more potassium?
Black bean is a rich source of potassium and it has 307 times more potassium than olive oil - olive oil has 1mg of potassium in 100 grams and black bean has 308mg of potassium.