Beans vs. Orange — In-Depth Nutrition Comparison
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How are beans and oranges different?
- Beans are higher in copper, phosphorus, fiber, zinc, selenium, vitamin B6, vitamin B1, and magnesium; however, oranges are richer in vitamin C.
- Daily need coverage for vitamin C for oranges is 56% higher.
- Beans contain 20 times more zinc than oranges. While beans contain 1.4mg of zinc, oranges contain only 0.07mg.
- Beans have a lower glycemic index (33) than oranges (45).
Beans, baked, canned, no salt added and Oranges, raw, all commercial varieties are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +220% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +63.5% |
| Contains more IronIron | +190% |
| Contains more CopperCopper | +357.8% |
| Contains more ZincZinc | +1900% |
| Contains more PhosphorusPhosphorus | +642.9% |
| Contains more SeleniumSelenium | +800% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin B1Vitamin B1 | +72.4% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +52.5% |
| Contains more Vitamin B6Vitamin B6 | +116.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +266.7% |
| Contains more Vitamin CVitamin C | +1616.1% |
| Contains more Vitamin AVitamin A | +120% |
| Contains more Vitamin EVitamin E | +20% |
| Contains more FolateFolate | +25% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 3.1mg | 53.2mg | 56% |
| Copper | 0.206mg | 0.045mg | 18% |
| Phosphorus | 104mg | 14mg | 13% |
| Zinc | 1.4mg | 0.07mg | 12% |
| Fiber | 5.5g | 2.4g | 12% |
| Protein | 4.8g | 0.94g | 8% |
| Selenium | 4.5µg | 0.5µg | 7% |
| Vitamin B1 | 0.15mg | 0.087mg | 5% |
| Vitamin B6 | 0.13mg | 0.06mg | 5% |
| Vitamin B5 | 0.25mg | 5% | |
| Magnesium | 32mg | 10mg | 5% |
| Choline | 30.8mg | 8.4mg | 4% |
| Calories | 105kcal | 47kcal | 3% |
| Carbs | 20.49g | 11.75g | 3% |
| Potassium | 296mg | 181mg | 3% |
| Folate | 24µg | 30µg | 2% |
| Iron | 0.29mg | 0.1mg | 2% |
| Vitamin B2 | 0.06mg | 0.04mg | 2% |
| Polyunsaturated fat | 0.172g | 0.025g | 1% |
| Vitamin A | 5µg | 11µg | 1% |
| Manganese | 0.025mg | 1% | |
| Calcium | 50mg | 40mg | 1% |
| Vitamin B3 | 0.43mg | 0.282mg | 1% |
| Vitamin K | 0.8µg | 0µg | 1% |
| Fats | 0.4g | 0.12g | 0% |
| Net carbs | 14.99g | 9.35g | N/A |
| Sugar | 7.78g | 9.35g | N/A |
| Sodium | 1mg | 0mg | 0% |
| Vitamin E | 0.15mg | 0.18mg | 0% |
| Saturated fat | 0.103g | 0.015g | 0% |
| Monounsaturated fat | 0.035g | 0.023g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.015mg | 0% | |
| Isoleucine | 0.025mg | 0% | |
| Leucine | 0.023mg | 0% | |
| Lysine | 0.047mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.031mg | 0% | |
| Valine | 0.04mg | 0% | |
| Histidine | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +410.6% |
| Contains more FatsFats | +233.3% |
| Contains more CarbsCarbs | +74.4% |
| Contains more OtherOther | +288.6% |
| Contains more WaterWater | +19.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +52.2% |
| Contains more Poly. FatPolyunsaturated fat | +588% |
| Contains less Sat. FatSaturated fat | -85.4% |
