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Orange vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between oranges and bean raw

  • Oranges have more vitamin C; however, bean raw is richer in folate, copper, iron, phosphorus, fiber, vitamin B1, selenium, manganese, and magnesium.
  • Bean raw's daily need coverage for folate is 124% more.
  • Oranges contain 8 times more vitamin C than bean raw. Oranges contain 53.2mg of vitamin C, while bean raw contains 6.3mg.
  • Oranges have a higher glycemic index. The glycemic index of oranges is 45, while the glycemic index of bean raw is 33.

The food varieties used in the comparison are Oranges, raw, all commercial varieties and Beans, pinto, mature seeds, raw.

Infographic

Orange vs 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.
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +1660%
Contains more CalciumCalcium +182.5%
Contains more PotassiumPotassium +669.6%
Contains more IronIron +4970%
Contains more CopperCopper +1884.4%
Contains more ZincZinc +3157.1%
Contains more PhosphorusPhosphorus +2835.7%
Contains more ManganeseManganese +4492%
Contains more SeleniumSelenium +5480%

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.
Orange
2
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +744.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +719.5%
Contains more Vitamin B2Vitamin B2 +430%
Contains more Vitamin B3Vitamin B3 +316.3%
Contains more Vitamin B5Vitamin B5 +214%
Contains more Vitamin B6Vitamin B6 +690%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1650%
Contains more CholineCholine +688.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +665.7%
Contains more ProteinProtein +2178.7%
Contains more FatsFats +925%
Contains more CarbsCarbs +432.3%
Contains more OtherOther +688.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +895.7%
Contains more Poly. FatPolyunsaturated fat +1528%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Bean raw DV% diff.
Folate 30µg 525µg 124%
Copper 0.045mg 0.893mg 94%
Iron 0.1mg 5.07mg 62%
Phosphorus 14mg 411mg 57%
Vitamin C 53.2mg 6.3mg 52%
Vitamin B1 0.087mg 0.713mg 52%
Fiber 2.4g 15.5g 52%
Selenium 0.5µg 27.9µg 50%
Manganese 0.025mg 1.148mg 49%
Protein 0.94g 21.42g 41%
Magnesium 10mg 176mg 40%
Potassium 181mg 1393mg 36%
Vitamin B6 0.06mg 0.474mg 32%
Zinc 0.07mg 2.28mg 20%
Carbs 11.75g 62.55g 17%
Calories 47kcal 347kcal 15%
Starch 34.17g 14%
Vitamin B2 0.04mg 0.212mg 13%
Choline 8.4mg 66.2mg 11%
Vitamin B5 0.25mg 0.785mg 11%
Calcium 40mg 113mg 7%
Vitamin B3 0.282mg 1.174mg 6%
Vitamin K 0µg 5.6µg 5%
Polyunsaturated fat 0.025g 0.407g 3%
Fats 0.12g 1.23g 2%
Monounsaturated fat 0.023g 0.229g 1%
Saturated fat 0.015g 0.235g 1%
Sodium 0mg 12mg 1%
Vitamin A 11µg 0µg 1%
Net carbs 9.35g 47.05g N/A
Sugar 9.35g 2.11g N/A
Vitamin E 0.18mg 0.21mg 0%
Tryptophan 0.009mg 0.237mg 0%
Threonine 0.015mg 0.81mg 0%
Isoleucine 0.025mg 0.871mg 0%
Leucine 0.023mg 1.558mg 0%
Lysine 0.047mg 1.356mg 0%
Methionine 0.02mg 0.259mg 0%
Phenylalanine 0.031mg 1.095mg 0%
Valine 0.04mg 0.998mg 0%
Histidine 0.018mg 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
21%
Orange
67%
Bean raw
Minerals Daily Need Coverage Score
7%
Orange
131%
Bean raw

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 0.22g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.1)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 7.24g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.