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  6. Green beans vs. Orange

Green beans vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between green beans and oranges

  • Green beans have more vitamin K, manganese, vitamin A, and iron, while oranges have more vitamin C.
  • Oranges cover your daily need for vitamin C, 48% more than green beans.
  • The amount of sugar in green beans is lower.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of oranges is 45.

These are the specific foods used in this comparison Beans, snap, green, cooked, boiled, drained, without salt and Oranges, raw, all commercial varieties.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Orange
Orange
3
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 +80%
Contains more IronIron +550%
Contains more CopperCopper +26.7%
Contains more ZincZinc +257.1%
Contains more PhosphorusPhosphorus +107.1%
Contains more ManganeseManganese +1040%
Contains more PotassiumPotassium +24%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +150%
~equal in Calcium ~40mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Orange
Orange
3
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 +190.9%
Contains more Vitamin EVitamin E +155.6%
Contains more Vitamin B2Vitamin B2 +142.5%
Contains more Vitamin B3Vitamin B3 +117.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +101.2%
Contains more Vitamin CVitamin C +448.5%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B5Vitamin B5 +237.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.06mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient Green beans Orange DV% diff.
Vitamin C 9.7mg 53.2mg 48%
Vitamin K 47.9µg 0µg 40%
Manganese 0.285mg 0.025mg 11%
Iron 0.65mg 0.1mg 7%
Vitamin B5 0.074mg 0.25mg 4%
Vitamin B2 0.097mg 0.04mg 4%
Fiber 3.2g 2.4g 3%
Vitamin A 32µg 11µg 2%
Protein 1.89g 0.94g 2%
Phosphorus 29mg 14mg 2%
Zinc 0.25mg 0.07mg 2%
Vitamin E 0.46mg 0.18mg 2%
Vitamin B3 0.614mg 0.282mg 2%
Magnesium 18mg 10mg 2%
Choline 16.9mg 8.4mg 2%
Folate 33µg 30µg 1%
Polyunsaturated fat 0.145g 0.025g 1%
Calories 35kcal 47kcal 1%
Vitamin B1 0.074mg 0.087mg 1%
Selenium 0.2µg 0.5µg 1%
Copper 0.057mg 0.045mg 1%
Potassium 146mg 181mg 1%
Carbs 7.88g 11.75g 1%
Fats 0.28g 0.12g 0%
Net carbs 4.68g 9.35g N/A
Calcium 44mg 40mg 0%
Sugar 3.63g 9.35g N/A
Sodium 1mg 0mg 0%
Vitamin B6 0.056mg 0.06mg 0%
Saturated fat 0.064g 0.015g 0%
Monounsaturated fat 0.011g 0.023g 0%
Tryptophan 0.02mg 0.009mg 0%
Threonine 0.082mg 0.015mg 0%
Isoleucine 0.069mg 0.025mg 0%
Leucine 0.116mg 0.023mg 0%
Lysine 0.091mg 0.047mg 0%
Methionine 0.023mg 0.02mg 0%
Phenylalanine 0.069mg 0.031mg 0%
Valine 0.093mg 0.04mg 0%
Histidine 0.035mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +101.1%
Contains more FatsFats +133.3%
Contains more OtherOther +65.9%
Contains more CarbsCarbs +49.1%
~equal in Water ~86.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 +480%
Contains less Sat. FatSaturated fat -76.6%
Contains more Mono. FatMonounsaturated fat +109.1%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.