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  6. Mandarin orange vs. Beans

Mandarin orange vs. Beans — In-Depth Nutrition Comparison

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What are the differences between mandarin oranges and beans?

  • Mandarin oranges are higher in vitamin C and vitamin A; however, beans are richer in copper, fiber, zinc, phosphorus, selenium, and vitamin B1.
  • Mandarin oranges' daily need coverage for vitamin C is 26% more.
  • Beans contain 6 times less vitamin A than mandarin oranges. Mandarin oranges contain 681IU of vitamin A, while beans contain 106IU.
  • Beans have a lower glycemic index (33) than mandarin oranges (47).

We used Tangerines, (mandarin oranges), raw and Beans, baked, canned, no salt added types in this article.

Infographic

Mandarin orange vs Beans 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Beans
Beans
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +35.1%
Contains more PotassiumPotassium +78.3%
Contains more IronIron +93.3%
Contains more CopperCopper +390.5%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +420%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +4400%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Beans
Beans
7
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +761.3%
Contains more Vitamin AVitamin A +580%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +158.6%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +202%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Beans DV% diff.
Vitamin C 26.7mg 3.1mg 26%
Copper 0.042mg 0.206mg 18%
Fiber 1.8g 5.5g 15%
Phosphorus 20mg 104mg 12%
Zinc 0.07mg 1.4mg 12%
Vitamin B1 0.058mg 0.15mg 8%
Protein 0.81g 4.8g 8%
Selenium 0.1µg 4.5µg 8%
Magnesium 12mg 32mg 5%
Choline 10.2mg 30.8mg 4%
Vitamin B6 0.078mg 0.13mg 4%
Vitamin B5 0.216mg 4%
Potassium 166mg 296mg 4%
Vitamin A 34µg 5µg 3%
Calories 53kcal 105kcal 3%
Fructose 2.4g 3%
Manganese 0.039mg 2%
Iron 0.15mg 0.29mg 2%
Vitamin B2 0.036mg 0.06mg 2%
Carbs 13.34g 20.49g 2%
Folate 16µg 24µg 2%
Polyunsaturated fat 0.065g 0.172g 1%
Calcium 37mg 50mg 1%
Vitamin K 0µg 0.8µg 1%
Fats 0.31g 0.4g 0%
Net carbs 11.54g 14.99g N/A
Sugar 10.58g 7.78g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.2mg 0.15mg 0%
Vitamin B3 0.376mg 0.43mg 0%
Saturated fat 0.039g 0.103g 0%
Monounsaturated fat 0.06g 0.035g 0%
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more WaterWater +17.3%
Contains more ProteinProtein +492.6%
Contains more FatsFats +29%
Contains more CarbsCarbs +53.6%
Contains more OtherOther +362.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -62.1%
Contains more Mono. FatMonounsaturated fat +71.4%
Contains more Poly. FatPolyunsaturated fat +164.6%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.