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  6. Orange juice vs. Cranberry bean raw

Orange juice vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on differences between orange juice and cranberry bean raw

  • Orange juice is higher in vitamin C, yet cranberry bean raw is higher in folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, magnesium, and potassium.
  • Cranberry bean raw covers your daily folate needs 144% more than orange juice.
  • The glycemic index of cranberry bean raw is lower.

Food varieties used in this article are Orange juice, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Orange juice vs Cranberry bean 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +1318.2%
Contains more CalciumCalcium +1054.5%
Contains more PotassiumPotassium +566%
Contains more IronIron +2400%
Contains more CopperCopper +1704.5%
Contains more ZincZinc +7160%
Contains more PhosphorusPhosphorus +2088.2%
Contains more ManganeseManganese +6471.4%
Contains more SeleniumSelenium +12600%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +730%
Contains more Vitamin B2Vitamin B2 +610%
Contains more Vitamin B3Vitamin B3 +263.8%
Contains more Vitamin B5Vitamin B5 +293.7%
Contains more Vitamin B6Vitamin B6 +672.5%
Contains more FolateFolate +1913.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Cranberry bean raw DV% diff.
Folate 30µg 604µg 144%
Fiber 0.2g 24.7g 98%
Copper 0.044mg 0.794mg 83%
Iron 0.2mg 5mg 60%
Vitamin C 50mg 0mg 56%
Vitamin B1 0.09mg 0.747mg 55%
Phosphorus 17mg 372mg 51%
Protein 0.7g 23.03g 45%
Manganese 0.014mg 0.92mg 39%
Magnesium 11mg 156mg 35%
Potassium 200mg 1332mg 33%
Zinc 0.05mg 3.63mg 33%
Selenium 0.1µg 12.7µg 23%
Vitamin B6 0.04mg 0.309mg 21%
Carbs 10.4g 60.05g 17%
Calories 45kcal 335kcal 15%
Vitamin B2 0.03mg 0.213mg 14%
Calcium 11mg 127mg 12%
Vitamin B5 0.19mg 0.748mg 11%
Vitamin B3 0.4mg 1.455mg 7%
Polyunsaturated fat 0.04g 0.527g 3%
Fats 0.2g 1.23g 2%
Vitamin A 10µg 0µg 1%
Choline 6.2mg 1%
Saturated fat 0.024g 0.316g 1%
Net carbs 10.2g 35.35g N/A
Sugar 8.4g N/A
Sodium 1mg 6mg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.036g 0.106g 0%
Tryptophan 0.002mg 0.273mg 0%
Threonine 0.008mg 0.969mg 0%
Isoleucine 0.008mg 1.017mg 0%
Leucine 0.013mg 1.838mg 0%
Lysine 0.009mg 1.58mg 0%
Methionine 0.003mg 0.346mg 0%
Phenylalanine 0.009mg 1.245mg 0%
Valine 0.011mg 1.205mg 0%
Histidine 0.003mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +612.7%
Contains more ProteinProtein +3190%
Contains more FatsFats +515%
Contains more CarbsCarbs +477.4%
Contains more OtherOther +725%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +194.4%
Contains more Poly. FatPolyunsaturated fat +1217.5%

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.