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Orange vs. Soup beans — In-Depth Nutrition Comparison

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What are the differences between oranges and soup beans?

  • Oranges are higher in vitamin C, yet soup beans are higher in vitamin A, iron, copper, selenium, manganese, fiber, and phosphorus.
  • Oranges' daily need coverage for vitamin C is 57% more.
  • The amount of saturated fat in oranges is lower.
  • The glycemic index of oranges is lower.

We used Oranges, raw, all commercial varieties and Soup, bean with ham, canned, chunky, ready-to-serve types in this article.

Infographic

Orange vs Soup 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.
Orange
Orange
2
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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more CalciumCalcium +25%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +90%
Contains more IronIron +1230%
Contains more CopperCopper +255.6%
Contains more ZincZinc +528.6%
Contains more PhosphorusPhosphorus +321.4%
Contains more ManganeseManganese +1060%
Contains more SeleniumSelenium +1280%
~equal in Potassium ~175mg

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
7
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin CVitamin C +2855.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B5Vitamin B5 +525%
Contains more Vitamin B6Vitamin B6 +20%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +636.4%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +148.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Orange Soup beans DV% diff.
Vitamin C 53.2mg 1.8mg 57%
Sodium 0mg 400mg 17%
Iron 0.1mg 1.33mg 15%
Copper 0.045mg 0.16mg 13%
Manganese 0.025mg 0.29mg 12%
Selenium 0.5µg 6.9µg 12%
Protein 0.94g 5.19g 9%
Fiber 2.4g 4.6g 9%
Vitamin A 11µg 81µg 8%
Saturated fat 0.015g 1.37g 6%
Phosphorus 14mg 59mg 6%
Folate 30µg 12µg 5%
Fats 0.12g 3.5g 5%
Vitamin B5 0.25mg 0.04mg 4%
Monounsaturated fat 0.023g 1.58g 4%
Cholesterol 0mg 9mg 3%
Zinc 0.07mg 0.44mg 3%
Vitamin B3 0.282mg 0.7mg 3%
Choline 8.4mg 2%
Vitamin B2 0.04mg 0.06mg 2%
Polyunsaturated fat 0.025g 0.39g 2%
Calories 47kcal 95kcal 2%
Vitamin B1 0.087mg 0.06mg 2%
Magnesium 10mg 19mg 2%
Vitamin E 0.18mg 1%
Vitamin B6 0.06mg 0.05mg 1%
Vitamin B12 0µg 0.03µg 1%
Calcium 40mg 32mg 1%
Carbs 11.75g 11.16g 0%
Net carbs 9.35g 6.56g N/A
Potassium 181mg 175mg 0%
Sugar 9.35g N/A
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +452.1%
Contains more FatsFats +2816.7%
Contains more OtherOther +245.5%
~equal in Carbs ~11.16g
~equal in Water ~78.63g

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +6769.6%
Contains more Poly. FatPolyunsaturated fat +1460%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.