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  6. Beans vs. Mandarin orange

Beans vs. Mandarin orange — In-Depth Nutrition Comparison

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What are the differences between beans and mandarin oranges?

  • Beans are higher in copper, fiber, zinc, phosphorus, selenium, and vitamin B1; however, mandarin oranges are richer in vitamin C and vitamin A.
  • Mandarin oranges' daily need coverage for vitamin C is 26% more.
  • Mandarin oranges contain 45 times less selenium than beans. Beans contain 4.5µg of selenium, while mandarin oranges contain 0.1µg.
  • Beans have a lower glycemic index (33) than mandarin oranges (47).

We used Beans, baked, canned, no salt added and Tangerines, (mandarin oranges), raw types in this article.

Infographic

Beans vs Mandarin orange infographic
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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.
Beans
Beans
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +35.1%
Contains more PotassiumPotassium +78.3%
Contains more IronIron +93.3%
Contains more CopperCopper +390.5%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +420%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +4400%

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.
Beans
Beans
7
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B1Vitamin B1 +158.6%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +202%
Contains more Vitamin CVitamin C +761.3%
Contains more Vitamin AVitamin A +580%
Contains more Vitamin EVitamin E +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Mandarin orange DV% diff.
Vitamin C 3.1mg 26.7mg 26%
Copper 0.206mg 0.042mg 18%
Fiber 5.5g 1.8g 15%
Phosphorus 104mg 20mg 12%
Zinc 1.4mg 0.07mg 12%
Vitamin B1 0.15mg 0.058mg 8%
Protein 4.8g 0.81g 8%
Selenium 4.5µg 0.1µg 8%
Magnesium 32mg 12mg 5%
Choline 30.8mg 10.2mg 4%
Vitamin B6 0.13mg 0.078mg 4%
Vitamin B5 0.216mg 4%
Potassium 296mg 166mg 4%
Vitamin A 5µg 34µg 3%
Calories 105kcal 53kcal 3%
Fructose 2.4g 3%
Manganese 0.039mg 2%
Iron 0.29mg 0.15mg 2%
Vitamin B2 0.06mg 0.036mg 2%
Carbs 20.49g 13.34g 2%
Folate 24µg 16µg 2%
Polyunsaturated fat 0.172g 0.065g 1%
Calcium 50mg 37mg 1%
Vitamin K 0.8µg 0µg 1%
Fats 0.4g 0.31g 0%
Net carbs 14.99g 11.54g N/A
Sugar 7.78g 10.58g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.15mg 0.2mg 0%
Vitamin B3 0.43mg 0.376mg 0%
Saturated fat 0.103g 0.039g 0%
Monounsaturated fat 0.035g 0.06g 0%
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +492.6%
Contains more FatsFats +29%
Contains more CarbsCarbs +53.6%
Contains more OtherOther +362.2%
Contains more WaterWater +17.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Poly. FatPolyunsaturated fat +164.6%
Contains less Sat. FatSaturated fat -62.1%
Contains more Mono. FatMonounsaturated fat +71.4%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.