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Bean raw vs. Marmalade — In-Depth Nutrition Comparison

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A recap on differences between bean raw and marmalade

  • Marmalade has less folate, copper, iron, fiber, vitamin B1, phosphorus, selenium, manganese, magnesium, and potassium.
  • Bean raw covers your daily folate needs 129% more than marmalade.
  • Marmalade contains 143 times less vitamin B1 than bean raw. Bean raw contains 0.713mg of vitamin B1, while marmalade contains 0.005mg.

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

Infographic

Bean raw vs Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +8700%
Contains more CalciumCalcium +197.4%
Contains more PotassiumPotassium +3664.9%
Contains more IronIron +3280%
Contains more CopperCopper +892.2%
Contains more ZincZinc +5600%
Contains more PhosphorusPhosphorus +10175%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +5640%
Contains more SeleniumSelenium +4550%

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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin CVitamin C +31.3%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +14160%
Contains more Vitamin B2Vitamin B2 +748%
Contains more Vitamin B3Vitamin B3 +2157.7%
Contains more Vitamin B5Vitamin B5 +5133.3%
Contains more Vitamin B6Vitamin B6 +2394.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5733.3%
Contains more CholineCholine +2106.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +7040%
Contains more FatsFats +∞%
Contains more OtherOther +1635%
Contains more WaterWater +193%
~equal in Carbs ~66.3g

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 Marmalade
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Marmalade DV% diff.
Folate 525µg 9µg 129%
Copper 0.893mg 0.09mg 89%
Iron 5.07mg 0.15mg 62%
Vitamin B1 0.713mg 0.005mg 59%
Fiber 15.5g 0.7g 59%
Phosphorus 411mg 4mg 58%
Selenium 27.9µg 0.6µg 50%
Manganese 1.148mg 0.02mg 49%
Protein 21.42g 0.3g 42%
Magnesium 176mg 2mg 41%
Potassium 1393mg 37mg 40%
Vitamin B6 0.474mg 0.019mg 35%
Zinc 2.28mg 0.04mg 20%
Vitamin B5 0.785mg 0.015mg 15%
Starch 34.17g 14%
Vitamin B2 0.212mg 0.025mg 14%
Choline 66.2mg 3mg 11%
Calcium 113mg 38mg 8%
Vitamin B3 1.174mg 0.052mg 7%
Vitamin K 5.6µg 0µg 5%
Calories 347kcal 246kcal 5%
Polyunsaturated fat 0.407g 0g 3%
Vitamin C 6.3mg 4.8mg 2%
Sodium 12mg 56mg 2%
Fats 1.23g 0g 2%
Monounsaturated fat 0.229g 0g 1%
Saturated fat 0.235g 0g 1%
Vitamin E 0.21mg 0.06mg 1%
Carbs 62.55g 66.3g 1%
Net carbs 47.05g 65.6g N/A
Sugar 2.11g 60g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.237mg 0.003mg 0%
Threonine 0.81mg 0.005mg 0%
Isoleucine 0.871mg 0.008mg 0%
Leucine 1.558mg 0.007mg 0%
Lysine 1.356mg 0.015mg 0%
Methionine 0.259mg 0.006mg 0%
Phenylalanine 1.095mg 0.01mg 0%
Valine 0.998mg 0.013mg 0%
Histidine 0.556mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
131%
Bean raw
7%
Marmalade

Comparison summary

Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.235g)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 57.89g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.7)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.