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  6. Broad beans vs. Orange

Broad beans vs. Orange — In-Depth Nutrition Comparison

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How are broad beans and oranges different?

  • Broad beans are higher in iron, manganese, phosphorus, folate, and vitamin B3; however, oranges are richer in vitamin C.
  • Daily need coverage for vitamin C for oranges is 37% higher.
  • Broad beans contain 15 times more iron than oranges. While broad beans contain 1.5mg of iron, oranges contain only 0.1mg.
  • Oranges have a lower glycemic index (45) than broad beans (79).

Broadbeans, immature seeds, cooked, boiled, drained, without salt and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Broad beans vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +210%
Contains more IronIron +1400%
Contains more CopperCopper +33.3%
Contains more ZincZinc +571.4%
Contains more PhosphorusPhosphorus +421.4%
Contains more ManganeseManganese +944%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +122.2%
Contains less SodiumSodium -100%
~equal in Potassium ~181mg

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +27.3%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +325.5%
Contains more FolateFolate +93.3%
Contains more Vitamin CVitamin C +168.7%
Contains more Vitamin B5Vitamin B5 +278.8%
Contains more Vitamin B6Vitamin B6 +106.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Broad beans Orange DV% diff.
Vitamin C 19.8mg 53.2mg 37%
Iron 1.5mg 0.1mg 18%
Manganese 0.261mg 0.025mg 10%
Phosphorus 73mg 14mg 8%
Protein 4.8g 0.94g 8%
Folate 58µg 30µg 7%
Vitamin B3 1.2mg 0.282mg 6%
Magnesium 31mg 10mg 5%
Fiber 3.6g 2.4g 5%
Vitamin B5 0.066mg 0.25mg 4%
Vitamin B2 0.09mg 0.04mg 4%
Zinc 0.47mg 0.07mg 4%
Vitamin B1 0.128mg 0.087mg 3%
Sodium 41mg 0mg 2%
Vitamin B6 0.029mg 0.06mg 2%
Copper 0.06mg 0.045mg 2%
Calcium 18mg 40mg 2%
Choline 8.4mg 2%
Polyunsaturated fat 0.303g 0.025g 2%
Saturated fat 0.142g 0.015g 1%
Calories 62kcal 47kcal 1%
Selenium 1µg 0.5µg 1%
Vitamin E 0.18mg 1%
Carbs 10.1g 11.75g 1%
Fats 0.5g 0.12g 1%
Net carbs 6.5g 9.35g N/A
Potassium 193mg 181mg 0%
Sugar 9.35g N/A
Vitamin A 14µg 11µg 0%
Monounsaturated fat 0.02g 0.023g 0%
Tryptophan 0.048mg 0.009mg 0%
Threonine 0.178mg 0.015mg 0%
Isoleucine 0.215mg 0.025mg 0%
Leucine 0.37mg 0.023mg 0%
Lysine 0.313mg 0.047mg 0%
Methionine 0.037mg 0.02mg 0%
Phenylalanine 0.195mg 0.031mg 0%
Valine 0.235mg 0.04mg 0%
Histidine 0.115mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +410.6%
Contains more FatsFats +316.7%
Contains more OtherOther +104.5%
Contains more CarbsCarbs +16.3%
~equal in Water ~86.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +1112%
Contains less Sat. FatSaturated fat -89.4%
Contains more Mono. FatMonounsaturated fat +15%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.