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  6. Navy bean raw vs. Mandarin orange

Navy bean raw vs. Mandarin orange — In-Depth Nutrition Comparison

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The main differences between navy bean raw and mandarin oranges

  • Navy bean raw is richer in copper, folate, vitamin B1, iron, magnesium, manganese, vitamin B2, vitamin B5, and phosphorus, yet mandarin oranges are richer in vitamin A.
  • Daily need coverage for copper for navy bean raw is 35% higher.
  • Navy bean raw contains 13 times more iron than mandarin oranges. Navy bean raw contains 1.93mg of iron, while mandarin oranges contain 0.15mg.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Tangerines, (mandarin oranges), raw.

Infographic

Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +741.7%
Contains more PotassiumPotassium +84.9%
Contains more IronIron +1186.7%
Contains more CopperCopper +747.6%
Contains more ZincZinc +1171.4%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +946.2%
Contains more SeleniumSelenium +500%
Contains more CalciumCalcium +146.7%
Contains less SodiumSodium -84.6%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +572.4%
Contains more Vitamin B2Vitamin B2 +497.2%
Contains more Vitamin B3Vitamin B3 +224.5%
Contains more Vitamin B5Vitamin B5 +281.9%
Contains more Vitamin B6Vitamin B6 +144.9%
Contains more FolateFolate +725%
Contains more Vitamin CVitamin C +42%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Mandarin orange DV% diff.
Copper 0.356mg 0.042mg 35%
Folate 132µg 16µg 29%
Vitamin B1 0.39mg 0.058mg 28%
Iron 1.93mg 0.15mg 22%
Magnesium 101mg 12mg 21%
Manganese 0.408mg 0.039mg 16%
Vitamin B2 0.215mg 0.036mg 14%
Vitamin B5 0.825mg 0.216mg 12%
Protein 6.15g 0.81g 11%
Phosphorus 100mg 20mg 11%
Vitamin C 18.8mg 26.7mg 9%
Vitamin B6 0.191mg 0.078mg 9%
Fiber 1.8g 7%
Zinc 0.89mg 0.07mg 7%
Vitamin B3 1.22mg 0.376mg 5%
Potassium 307mg 166mg 4%
Vitamin A 0µg 34µg 4%
Fructose 2.4g 3%
Polyunsaturated fat 0.407g 0.065g 2%
Choline 10.2mg 2%
Calcium 15mg 37mg 2%
Fats 0.7g 0.31g 1%
Selenium 0.6µg 0.1µg 1%
Vitamin E 0.2mg 1%
Calories 67kcal 53kcal 1%
Net carbs 13.05g 11.54g N/A
Carbs 13.05g 13.34g 0%
Sugar 10.58g N/A
Sodium 13mg 2mg 0%
Saturated fat 0.085g 0.039g 0%
Monounsaturated fat 0.052g 0.06g 0%
Tryptophan 0.064mg 0.002mg 0%
Threonine 0.258mg 0.016mg 0%
Isoleucine 0.273mg 0.017mg 0%
Leucine 0.442mg 0.028mg 0%
Lysine 0.35mg 0.032mg 0%
Methionine 0.064mg 0.002mg 0%
Phenylalanine 0.31mg 0.018mg 0%
Valine 0.316mg 0.021mg 0%
Histidine 0.172mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +659.3%
Contains more FatsFats +125.8%
Contains more OtherOther +156.8%
~equal in Carbs ~13.34g
~equal in Water ~85.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 +526.2%
Contains less Sat. FatSaturated fat -54.1%
Contains more Mono. FatMonounsaturated fat +15.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.