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Bean raw vs. Clementine — In-Depth Nutrition Comparison

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A recap on differences between bean raw and clementine

  • Bean raw has more folate, copper, iron, phosphorus, fiber, vitamin B1, selenium, manganese, and magnesium; however, clementine is higher in vitamin C.
  • Bean raw covers your daily folate needs 125% more than clementine.
  • Clementine contains 279 times less selenium than bean raw. Bean raw contains 27.9µg of selenium, while clementine contains 0.1µg.
  • The glycemic index of clementine is higher.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Clementines, raw.

Infographic

Bean raw vs Clementine 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +1660%
Contains more CalciumCalcium +276.7%
Contains more PotassiumPotassium +687%
Contains more IronIron +3521.4%
Contains more CopperCopper +1976.7%
Contains more ZincZinc +3700%
Contains more PhosphorusPhosphorus +1857.1%
Contains more ManganeseManganese +4891.3%
Contains more SeleniumSelenium +27800%
Contains less SodiumSodium -91.7%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin B1Vitamin B1 +729.1%
Contains more Vitamin B2Vitamin B2 +606.7%
Contains more Vitamin B3Vitamin B3 +84.6%
Contains more Vitamin B5Vitamin B5 +419.9%
Contains more Vitamin B6Vitamin B6 +532%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2087.5%
Contains more CholineCholine +372.9%
Contains more Vitamin CVitamin C +674.6%
~equal in Vitamin A ~µg
~equal in Vitamin E ~0.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +2420%
Contains more FatsFats +720%
Contains more CarbsCarbs +420.4%
Contains more OtherOther +767.5%
Contains more WaterWater +664.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
65% 17% 18%
Starch: 0 g
Sucrose: 5.96 g
Glucose: 1.59 g
Fructose: 1.64 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +201%
Contains more GlucoseGlucose +1123.1%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Clementine
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Bean raw Clementine DV% diff.
Folate 525µg 24µg 125%
Copper 0.893mg 0.043mg 94%
Iron 5.07mg 0.14mg 62%
Phosphorus 411mg 21mg 56%
Fiber 15.5g 1.7g 55%
Vitamin B1 0.713mg 0.086mg 52%
Selenium 27.9µg 0.1µg 51%
Manganese 1.148mg 0.023mg 49%
Vitamin C 6.3mg 48.8mg 47%
Protein 21.42g 0.85g 41%
Magnesium 176mg 10mg 40%
Potassium 1393mg 177mg 36%
Vitamin B6 0.474mg 0.075mg 31%
Zinc 2.28mg 0.06mg 20%
Carbs 62.55g 12.02g 17%
Calories 347kcal 47kcal 15%
Starch 34.17g 0g 14%
Vitamin B2 0.212mg 0.03mg 14%
Vitamin B5 0.785mg 0.151mg 13%
Choline 66.2mg 14mg 9%
Calcium 113mg 30mg 8%
Vitamin K 5.6µg 0µg 5%
Polyunsaturated fat 0.407g 3%
Vitamin B3 1.174mg 0.636mg 3%
Fructose 0g 1.64g 2%
Fats 1.23g 0.15g 2%
Monounsaturated fat 0.229g 1%
Saturated fat 0.235g 1%
Net carbs 47.05g 10.32g N/A
Sugar 2.11g 9.18g N/A
Sodium 12mg 1mg 0%
Vitamin E 0.21mg 0.2mg 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Clementine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Bean raw
20%
Clementine
Minerals Daily Need Coverage Score
131%
Bean raw
7%
Clementine

Comparison summary

Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 0.235g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 7.07g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.