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  6. Beans vs. Orange juice

Beans vs. Orange juice — In-Depth Nutrition Comparison

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A recap on 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% 6.4% 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% 12% 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 +88.7%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beans Orange juice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beans Orange juice Opinion
Calories 105kcal 45kcal Beans
Protein 4.8g 0.7g Beans
Fats 0.4g 0.2g Beans
Vitamin C 3.1mg 50mg Orange juice
Net carbs 14.99g 10.2g Beans
Carbs 20.49g 10.4g Beans
Magnesium 32mg 11mg Beans
Calcium 50mg 11mg Beans
Potassium 296mg 200mg Beans
Iron 0.29mg 0.2mg Beans
Sugar 7.78g 8.4g Beans
Fiber 5.5g 0.2g Beans
Copper 0.206mg 0.044mg Beans
Zinc 1.4mg 0.05mg Beans
Phosphorus 104mg 17mg Beans
Sodium 1mg 1mg
Vitamin A 106IU 200IU Orange juice
Vitamin A 5µg 10µg Orange juice
Vitamin E 0.15mg 0.04mg Beans
Manganese 0.014mg Orange juice
Selenium 4.5µg 0.1µg Beans
Vitamin B1 0.15mg 0.09mg Beans
Vitamin B2 0.06mg 0.03mg Beans
Vitamin B3 0.43mg 0.4mg Beans
Vitamin B5 0.19mg Orange juice
Vitamin B6 0.13mg 0.04mg Beans
Vitamin K 0.8µg 0.1µg Beans
Folate 24µg 30µg Orange juice
Choline 30.8mg 6.2mg Beans
Saturated Fat 0.103g 0.024g Orange juice
Monounsaturated fat 0.035g 0.036g Orange juice
Polyunsaturated fat 0.172g 0.04g Beans
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beans Orange juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Beans
20%
Orange juice
Minerals Daily Need Coverage Score
25%
Beans
6%
Orange juice

Comparison summary

Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.079g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $1.5)
Which food is lower in Sugar?
Beans
Beans is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Beans
Beans is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Beans
Beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.