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  6. Beans vs. Orange juice

Beans vs. Orange juice — In-Depth Nutrition Comparison

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A recap on the differences between beans and orange juice

  • Beans are higher in fiber, copper, phosphorus, zinc, selenium, and vitamin B6, yet orange juice is higher in vitamin C.
  • Orange juice covers your daily vitamin C needs 52% more than beans.
  • Beans contain 45 times more selenium than orange juice. While beans contain 4.5µg of selenium, orange juice contains only 0.1µg.
  • The glycemic index of beans is lower.

Food varieties used in this article are Beans, baked, canned, no salt added and Orange juice, raw.

Infographic

Beans vs Orange juice 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.
Beans
Beans
8
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +48%
Contains more IronIron +45%
Contains more CopperCopper +368.2%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +511.8%
Contains more SeleniumSelenium +4400%
~equal in Sodium ~1mg

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
6
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +396.8%
Contains more Vitamin CVitamin C +1512.9%
Contains more Vitamin AVitamin A +100%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Orange juice DV% diff.
Vitamin C 3.1mg 50mg 52%
Fiber 5.5g 0.2g 21%
Copper 0.206mg 0.044mg 18%
Zinc 1.4mg 0.05mg 12%
Phosphorus 104mg 17mg 12%
Protein 4.8g 0.7g 8%
Selenium 4.5µg 0.1µg 8%
Vitamin B6 0.13mg 0.04mg 7%
Vitamin B1 0.15mg 0.09mg 5%
Magnesium 32mg 11mg 5%
Choline 30.8mg 6.2mg 4%
Vitamin B5 0.19mg 4%
Calcium 50mg 11mg 4%
Calories 105kcal 45kcal 3%
Potassium 296mg 200mg 3%
Carbs 20.49g 10.4g 3%
Folate 24µg 30µg 2%
Vitamin B2 0.06mg 0.03mg 2%
Vitamin A 5µg 10µg 1%
Vitamin E 0.15mg 0.04mg 1%
Manganese 0.014mg 1%
Iron 0.29mg 0.2mg 1%
Polyunsaturated fat 0.172g 0.04g 1%
Vitamin K 0.8µg 0.1µg 1%
Fats 0.4g 0.2g 0%
Net carbs 14.99g 10.2g N/A
Sugar 7.78g 8.4g N/A
Sodium 1mg 1mg 0%
Vitamin B3 0.43mg 0.4mg 0%
Saturated fat 0.103g 0.024g 0%
Monounsaturated fat 0.035g 0.036g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +585.7%
Contains more FatsFats +100%
Contains more CarbsCarbs +97%
Contains more OtherOther +327.5%
Contains more WaterWater +21.6%

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% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +330%
Contains less Sat. FatSaturated fat -76.7%
~equal in Monounsaturated fat ~0.036g

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.