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  6. Mandarin orange vs. Kidney beans raw

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

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A recap on differences between mandarin oranges and kidney beans raw

  • 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.
  • The glycemic index of kidney beans raw is lower.

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

Infographic

Mandarin orange vs Kidney beans raw 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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%
Contains less SodiumSodium -91.7%
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%

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%
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%
Contains more Vitamin CVitamin C +493.3%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Kidney beans raw DV% diff.
Copper 0.042mg 0.958mg 102%
Iron 0.15mg 8.2mg 101%
Folate 16µg 394µg 95%
Fiber 1.8g 24.9g 92%
Phosphorus 20mg 407mg 55%
Protein 0.81g 23.58g 46%
Manganese 0.039mg 1.021mg 43%
Vitamin B1 0.058mg 0.529mg 39%
Potassium 166mg 1406mg 36%
Magnesium 12mg 140mg 30%
Vitamin C 26.7mg 4.5mg 25%
Vitamin B6 0.078mg 0.397mg 25%
Zinc 0.07mg 2.79mg 25%
Vitamin K 0µg 19µg 16%
Carbs 13.34g 60.01g 16%
Vitamin B2 0.036mg 0.219mg 14%
Calories 53kcal 333kcal 14%
Vitamin B5 0.216mg 0.78mg 11%
Vitamin B3 0.376mg 2.06mg 11%
Calcium 37mg 143mg 11%
Selenium 0.1µg 3.2µg 6%
Vitamin A 34µg 0µg 4%
Fructose 2.4g 3%
Polyunsaturated fat 0.065g 0.457g 3%
Choline 10.2mg 2%
Sodium 2mg 24mg 1%
Fats 0.31g 0.83g 1%
Net carbs 11.54g 35.11g N/A
Sugar 10.58g 2.23g N/A
Vitamin E 0.2mg 0.22mg 0%
Saturated fat 0.039g 0.12g 0%
Monounsaturated fat 0.06g 0.064g 0%
Tryptophan 0.002mg 0.279mg 0%
Threonine 0.016mg 0.992mg 0%
Isoleucine 0.017mg 1.041mg 0%
Leucine 0.028mg 1.882mg 0%
Lysine 0.032mg 1.618mg 0%
Methionine 0.002mg 0.355mg 0%
Phenylalanine 0.018mg 1.275mg 0%
Valine 0.021mg 1.233mg 0%
Histidine 0.011mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +624.9%
Contains more ProteinProtein +2811.1%
Contains more FatsFats +167.7%
Contains more CarbsCarbs +349.9%
Contains more OtherOther +935.1%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Poly. FatPolyunsaturated fat +603.1%
~equal in Monounsaturated fat ~0.064g

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