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  6. Kidney beans raw vs. Mandarin orange

Kidney beans raw vs. Mandarin orange — In-Depth Nutrition Comparison

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A recap on differences between kidney beans raw and mandarin oranges

  • Kidney beans raw is higher than mandarin oranges in copper, iron, folate, fiber, phosphorus, manganese, vitamin B1, potassium, magnesium, and zinc.
  • Kidney beans raw covers your daily copper needs 102% more than mandarin oranges.
  • Kidney beans raw contains 55 times more iron than mandarin oranges. While kidney beans raw contains 8.2mg of iron, mandarin oranges contain only 0.15mg.
  • The glycemic index of kidney beans raw is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Tangerines, (mandarin oranges), raw.

Infographic

Kidney beans raw vs Mandarin orange 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +1066.7%
Contains more CalciumCalcium +286.5%
Contains more PotassiumPotassium +747%
Contains more IronIron +5366.7%
Contains more CopperCopper +2181%
Contains more ZincZinc +3885.7%
Contains more PhosphorusPhosphorus +1935%
Contains more ManganeseManganese +2517.9%
Contains more SeleniumSelenium +3100%
Contains less SodiumSodium -91.7%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
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 +812.1%
Contains more Vitamin B2Vitamin B2 +508.3%
Contains more Vitamin B3Vitamin B3 +447.9%
Contains more Vitamin B5Vitamin B5 +261.1%
Contains more Vitamin B6Vitamin B6 +409%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2362.5%
Contains more Vitamin CVitamin C +493.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~0.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Mandarin orange DV% diff.
Copper 0.958mg 0.042mg 102%
Iron 8.2mg 0.15mg 101%
Folate 394µg 16µg 95%
Fiber 24.9g 1.8g 92%
Phosphorus 407mg 20mg 55%
Protein 23.58g 0.81g 46%
Manganese 1.021mg 0.039mg 43%
Vitamin B1 0.529mg 0.058mg 39%
Potassium 1406mg 166mg 36%
Magnesium 140mg 12mg 30%
Vitamin C 4.5mg 26.7mg 25%
Vitamin B6 0.397mg 0.078mg 25%
Zinc 2.79mg 0.07mg 25%
Vitamin K 19µg 0µg 16%
Carbs 60.01g 13.34g 16%
Vitamin B2 0.219mg 0.036mg 14%
Calories 333kcal 53kcal 14%
Vitamin B5 0.78mg 0.216mg 11%
Vitamin B3 2.06mg 0.376mg 11%
Calcium 143mg 37mg 11%
Selenium 3.2µg 0.1µg 6%
Vitamin A 0µg 34µg 4%
Fructose 2.4g 3%
Polyunsaturated fat 0.457g 0.065g 3%
Choline 10.2mg 2%
Sodium 24mg 2mg 1%
Fats 0.83g 0.31g 1%
Net carbs 35.11g 11.54g N/A
Sugar 2.23g 10.58g N/A
Vitamin E 0.22mg 0.2mg 0%
Saturated fat 0.12g 0.039g 0%
Monounsaturated fat 0.064g 0.06g 0%
Tryptophan 0.279mg 0.002mg 0%
Threonine 0.992mg 0.016mg 0%
Isoleucine 1.041mg 0.017mg 0%
Leucine 1.882mg 0.028mg 0%
Lysine 1.618mg 0.032mg 0%
Methionine 0.355mg 0.002mg 0%
Phenylalanine 1.275mg 0.018mg 0%
Valine 1.233mg 0.021mg 0%
Histidine 0.656mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +2811.1%
Contains more FatsFats +167.7%
Contains more CarbsCarbs +349.9%
Contains more OtherOther +935.1%
Contains more WaterWater +624.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +603.1%
Contains less Sat. FatSaturated fat -67.5%
~equal in Monounsaturated fat ~0.06g

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.