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  6. Orange vs. Adzuki bean

Orange vs. Adzuki bean — In-Depth Nutrition Comparison

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Differences between oranges and adzuki bean

  • Oranges are higher in vitamin C; however, adzuki bean is richer in folate, copper, manganese, iron, phosphorus, zinc, fiber, potassium, and vitamin B1.
  • Adzuki bean's daily need coverage for folate is 148% higher.
  • Adzuki bean has a lower glycemic index (29) than oranges (45).

The food types used in this comparison are Oranges, raw, all commercial varieties and Beans, adzuki, mature seeds, raw.

Infographic

Orange vs Adzuki bean 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
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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +1170%
Contains more CalciumCalcium +65%
Contains more PotassiumPotassium +592.8%
Contains more IronIron +4880%
Contains more CopperCopper +2331.1%
Contains more ZincZinc +7100%
Contains more PhosphorusPhosphorus +2621.4%
Contains more ManganeseManganese +6820%
Contains more SeleniumSelenium +520%

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
Orange
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 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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +423%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +832.6%
Contains more Vitamin B5Vitamin B5 +488.4%
Contains more Vitamin B6Vitamin B6 +485%
Contains more FolateFolate +1973.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Orange Adzuki bean DV% diff.
Folate 30µg 622µg 148%
Copper 0.045mg 1.094mg 117%
Manganese 0.025mg 1.73mg 74%
Iron 0.1mg 4.98mg 61%
Vitamin C 53.2mg 0mg 59%
Phosphorus 14mg 381mg 52%
Zinc 0.07mg 5.04mg 45%
Fiber 2.4g 12.7g 41%
Protein 0.94g 19.87g 38%
Potassium 181mg 1254mg 32%
Vitamin B1 0.087mg 0.455mg 31%
Magnesium 10mg 127mg 28%
Vitamin B5 0.25mg 1.471mg 24%
Vitamin B6 0.06mg 0.351mg 22%
Carbs 11.75g 62.9g 17%
Vitamin B3 0.282mg 2.63mg 15%
Vitamin B2 0.04mg 0.22mg 14%
Calories 47kcal 329kcal 14%
Selenium 0.5µg 3.1µg 5%
Calcium 40mg 66mg 3%
Choline 8.4mg 2%
Vitamin E 0.18mg 1%
Vitamin A 11µg 1µg 1%
Saturated fat 0.015g 0.191g 1%
Polyunsaturated fat 0.025g 0.113g 1%
Fats 0.12g 0.53g 1%
Net carbs 9.35g 50.2g N/A
Sugar 9.35g N/A
Sodium 0mg 5mg 0%
Monounsaturated fat 0.023g 0.05g 0%
Tryptophan 0.009mg 0.191mg 0%
Threonine 0.015mg 0.674mg 0%
Isoleucine 0.025mg 0.791mg 0%
Leucine 0.023mg 1.668mg 0%
Lysine 0.047mg 1.497mg 0%
Methionine 0.02mg 0.21mg 0%
Phenylalanine 0.031mg 1.052mg 0%
Valine 0.04mg 1.023mg 0%
Histidine 0.018mg 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more WaterWater +545.5%
Contains more ProteinProtein +2013.8%
Contains more FatsFats +341.7%
Contains more CarbsCarbs +435.3%
Contains more OtherOther +640.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +117.4%
Contains more Poly. FatPolyunsaturated fat +352%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.