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  6. Mandarin orange vs. Soup beans

Mandarin orange vs. Soup beans — In-Depth Nutrition Comparison

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A recap on differences between mandarin oranges and soup beans

  • Mandarin oranges are higher in vitamin C, yet soup beans are higher in vitamin A, iron, copper, selenium, fiber, manganese, and phosphorus.
  • Mandarin oranges cover your daily vitamin C needs 28% more than soup beans.
  • The amount of saturated fat in mandarin oranges is lower.
  • The glycemic index of mandarin oranges is lower.

Food varieties used in this article are Tangerines, (mandarin oranges), raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Mandarin orange vs Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more CalciumCalcium +15.6%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +58.3%
Contains more IronIron +786.7%
Contains more CopperCopper +281%
Contains more ZincZinc +528.6%
Contains more PhosphorusPhosphorus +195%
Contains more ManganeseManganese +643.6%
Contains more SeleniumSelenium +6800%
~equal in Potassium ~175mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin CVitamin C +1383.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +440%
Contains more Vitamin B6Vitamin B6 +56%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +138.2%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +86.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Soup beans DV% diff.
Vitamin C 26.7mg 1.8mg 28%
Sodium 2mg 400mg 17%
Iron 0.15mg 1.33mg 15%
Copper 0.042mg 0.16mg 13%
Selenium 0.1µg 6.9µg 12%
Manganese 0.039mg 0.29mg 11%
Fiber 1.8g 4.6g 11%
Protein 0.81g 5.19g 9%
Saturated fat 0.039g 1.37g 6%
Phosphorus 20mg 59mg 6%
Fats 0.31g 3.5g 5%
Vitamin A 34µg 81µg 5%
Monounsaturated fat 0.06g 1.58g 4%
Vitamin B5 0.216mg 0.04mg 4%
Cholesterol 0mg 9mg 3%
Zinc 0.07mg 0.44mg 3%
Fructose 2.4g 3%
Choline 10.2mg 2%
Vitamin B6 0.078mg 0.05mg 2%
Polyunsaturated fat 0.065g 0.39g 2%
Vitamin B3 0.376mg 0.7mg 2%
Calories 53kcal 95kcal 2%
Vitamin B2 0.036mg 0.06mg 2%
Magnesium 12mg 19mg 2%
Vitamin E 0.2mg 1%
Vitamin B12 0µg 0.03µg 1%
Folate 16µg 12µg 1%
Calcium 37mg 32mg 1%
Carbs 13.34g 11.16g 1%
Net carbs 11.54g 6.56g N/A
Potassium 166mg 175mg 0%
Sugar 10.58g N/A
Vitamin B1 0.058mg 0.06mg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more CarbsCarbs +19.5%
Contains more ProteinProtein +540.7%
Contains more FatsFats +1029%
Contains more OtherOther +310.8%
~equal in Water ~78.63g

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +2533.3%
Contains more Poly. FatPolyunsaturated fat +500%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.