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  6. Orange vs. Cranberry bean raw

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

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How are oranges and cranberry bean raw different?

  • Oranges are higher in vitamin C; however, cranberry bean raw is richer in folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, magnesium, and potassium.
  • Daily need coverage for folate for cranberry bean raw is 144% higher.

Oranges, raw, all commercial varieties and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Orange 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.
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +1460%
Contains more CalciumCalcium +217.5%
Contains more PotassiumPotassium +635.9%
Contains more IronIron +4900%
Contains more CopperCopper +1664.4%
Contains more ZincZinc +5085.7%
Contains more PhosphorusPhosphorus +2557.1%
Contains more ManganeseManganese +3580%
Contains more SeleniumSelenium +2440%

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% 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 CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +758.6%
Contains more Vitamin B2Vitamin B2 +432.5%
Contains more Vitamin B3Vitamin B3 +416%
Contains more Vitamin B5Vitamin B5 +199.2%
Contains more Vitamin B6Vitamin B6 +415%
Contains more FolateFolate +1913.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Orange Cranberry bean raw DV% diff.
Folate 30µg 604µg 144%
Fiber 2.4g 24.7g 89%
Copper 0.045mg 0.794mg 83%
Iron 0.1mg 5mg 61%
Vitamin C 53.2mg 0mg 59%
Vitamin B1 0.087mg 0.747mg 55%
Phosphorus 14mg 372mg 51%
Protein 0.94g 23.03g 44%
Manganese 0.025mg 0.92mg 39%
Magnesium 10mg 156mg 35%
Potassium 181mg 1332mg 34%
Zinc 0.07mg 3.63mg 32%
Selenium 0.5µg 12.7µg 22%
Vitamin B6 0.06mg 0.309mg 19%
Carbs 11.75g 60.05g 16%
Calories 47kcal 335kcal 14%
Vitamin B2 0.04mg 0.213mg 13%
Vitamin B5 0.25mg 0.748mg 10%
Calcium 40mg 127mg 9%
Vitamin B3 0.282mg 1.455mg 7%
Polyunsaturated fat 0.025g 0.527g 3%
Fats 0.12g 1.23g 2%
Choline 8.4mg 2%
Vitamin A 11µg 0µg 1%
Vitamin E 0.18mg 1%
Saturated fat 0.015g 0.316g 1%
Net carbs 9.35g 35.35g N/A
Sugar 9.35g N/A
Sodium 0mg 6mg 0%
Monounsaturated fat 0.023g 0.106g 0%
Tryptophan 0.009mg 0.273mg 0%
Threonine 0.015mg 0.969mg 0%
Isoleucine 0.025mg 1.017mg 0%
Leucine 0.023mg 1.838mg 0%
Lysine 0.047mg 1.58mg 0%
Methionine 0.02mg 0.346mg 0%
Phenylalanine 0.031mg 1.245mg 0%
Valine 0.04mg 1.205mg 0%
Histidine 0.018mg 0.641mg 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
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 +600.2%
Contains more ProteinProtein +2350%
Contains more FatsFats +925%
Contains more CarbsCarbs +411.1%
Contains more OtherOther +650%

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
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 -95.3%
Contains more Mono. FatMonounsaturated fat +360.9%
Contains more Poly. FatPolyunsaturated fat +2008%

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. 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.