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  6. Navy bean raw vs. Orange

Navy bean raw vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between navy bean raw and oranges?

  • Navy bean raw is richer in copper, folate, vitamin B1, iron, magnesium, manganese, vitamin B2, phosphorus, and vitamin B5, yet oranges are richer in vitamin C.
  • Oranges' daily need coverage for vitamin C is 38% higher.
  • Navy bean raw has 19 times more iron than oranges. Navy bean raw has 1.93mg of iron, while oranges have 0.1mg.

We used Beans, navy, mature seeds, sprouted, raw and Oranges, raw, all commercial varieties types in this comparison.

Infographic

Navy bean raw vs 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%
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 +910%
Contains more PotassiumPotassium +69.6%
Contains more IronIron +1830%
Contains more CopperCopper +691.1%
Contains more ZincZinc +1171.4%
Contains more PhosphorusPhosphorus +614.3%
Contains more ManganeseManganese +1532%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +166.7%
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.
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%
Orange
Orange
4
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 B1Vitamin B1 +348.3%
Contains more Vitamin B2Vitamin B2 +437.5%
Contains more Vitamin B3Vitamin B3 +332.6%
Contains more Vitamin B5Vitamin B5 +230%
Contains more Vitamin B6Vitamin B6 +218.3%
Contains more FolateFolate +340%
Contains more Vitamin CVitamin C +183%
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 Orange DV% diff.
Vitamin C 18.8mg 53.2mg 38%
Copper 0.356mg 0.045mg 35%
Folate 132µg 30µg 26%
Vitamin B1 0.39mg 0.087mg 25%
Iron 1.93mg 0.1mg 23%
Magnesium 101mg 10mg 22%
Manganese 0.408mg 0.025mg 17%
Vitamin B2 0.215mg 0.04mg 13%
Vitamin B5 0.825mg 0.25mg 12%
Phosphorus 100mg 14mg 12%
Protein 6.15g 0.94g 10%
Fiber 2.4g 10%
Vitamin B6 0.191mg 0.06mg 10%
Zinc 0.89mg 0.07mg 7%
Vitamin B3 1.22mg 0.282mg 6%
Potassium 307mg 181mg 4%
Polyunsaturated fat 0.407g 0.025g 3%
Calcium 15mg 40mg 3%
Choline 8.4mg 2%
Vitamin E 0.18mg 1%
Vitamin A 0µg 11µg 1%
Sodium 13mg 0mg 1%
Fats 0.7g 0.12g 1%
Calories 67kcal 47kcal 1%
Carbs 13.05g 11.75g 0%
Net carbs 13.05g 9.35g N/A
Sugar 9.35g N/A
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.085g 0.015g 0%
Monounsaturated fat 0.052g 0.023g 0%
Tryptophan 0.064mg 0.009mg 0%
Threonine 0.258mg 0.015mg 0%
Isoleucine 0.273mg 0.025mg 0%
Leucine 0.442mg 0.023mg 0%
Lysine 0.35mg 0.047mg 0%
Methionine 0.064mg 0.02mg 0%
Phenylalanine 0.31mg 0.031mg 0%
Valine 0.316mg 0.04mg 0%
Histidine 0.172mg 0.018mg 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
Orange
Orange
1
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 +554.3%
Contains more FatsFats +483.3%
Contains more OtherOther +115.9%
~equal in Carbs ~11.75g
~equal in Water ~86.75g

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
Orange
Orange
1
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 Mono. FatMonounsaturated fat +126.1%
Contains more Poly. FatPolyunsaturated fat +1528%
Contains less Sat. FatSaturated fat -82.4%

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. 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.