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  6. Orange juice vs. Refried beans

Orange juice vs. Refried beans — In-Depth Nutrition Comparison

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How are orange juice and refried beans different?

  • Orange juice is higher in vitamin C; however, refried beans are richer in iron, fiber, manganese, phosphorus, selenium, copper, and magnesium.
  • Daily need coverage for vitamin C for orange juice is 49% higher.
  • Orange juice has less sodium.
  • Refried beans have a lower glycemic index (38) than orange juice (50).

Orange juice, raw and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Orange juice vs Refried 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 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +218.2%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +59.5%
Contains more IronIron +620%
Contains more CopperCopper +193.2%
Contains more ZincZinc +1060%
Contains more PhosphorusPhosphorus +441.2%
Contains more ManganeseManganese +1964.3%
Contains more SeleniumSelenium +5700%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +18.4%
Contains more FolateFolate +172.7%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B2Vitamin B2 +163.3%
Contains more Vitamin B6Vitamin B6 +157.5%
Contains more Vitamin KVitamin K +2000%
Contains more CholineCholine +241.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B5 ~0.189mg
~equal in Vitamin B12 ~0µg

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +13.6%
Contains more ProteinProtein +611.4%
Contains more FatsFats +905%
Contains more CarbsCarbs +30.3%
Contains more OtherOther +327.5%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +1569.4%
Contains more Poly. FatPolyunsaturated fat +1257.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange juice Refried beans
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange juice Refried beans DV% diff.
Vitamin C 50mg 6mg 49%
Histidine 0.003mg 153mg 22%
Iron 0.2mg 1.44mg 16%
Sodium 1mg 370mg 16%
Fiber 0.2g 3.7g 14%
Manganese 0.014mg 0.289mg 12%
Phosphorus 17mg 92mg 11%
Selenium 0.1µg 5.8µg 10%
Copper 0.044mg 0.129mg 9%
Protein 0.7g 4.98g 9%
Magnesium 11mg 35mg 6%
Vitamin B6 0.04mg 0.103mg 5%
Folate 30µg 11µg 5%
Zinc 0.05mg 0.58mg 5%
Potassium 200mg 319mg 4%
Vitamin B2 0.03mg 0.079mg 4%
Polyunsaturated fat 0.04g 0.543g 3%
Choline 6.2mg 21.2mg 3%
Saturated fat 0.024g 0.631g 3%
Fats 0.2g 2.01g 3%
Starch 7.43g 3%
Calcium 11mg 29mg 2%
Vitamin K 0.1µg 2.1µg 2%
Calories 45kcal 90kcal 2%
Vitamin A 10µg 0µg 1%
Vitamin B1 0.09mg 0.076mg 1%
Monounsaturated fat 0.036g 0.601g 1%
Carbs 10.4g 13.55g 1%
Net carbs 10.2g 9.85g N/A
Sugar 8.4g 0.54g N/A
Vitamin E 0.04mg 0.09mg 0%
Vitamin B3 0.4mg 0.367mg 0%
Vitamin B5 0.19mg 0.189mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.002mg 0.065mg 0%
Threonine 0.008mg 0.231mg 0%
Isoleucine 0.008mg 0.242mg 0%
Leucine 0.013mg 0.438mg 0%
Lysine 0.009mg 0.377mg 0%
Methionine 0.003mg 0.083mg 0%
Phenylalanine 0.009mg 0.297mg 0%
Valine 0.011mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Orange juice
10%
Refried beans
Minerals Daily Need Coverage Score
6%
Orange juice
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 7.86g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 369mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.607g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.