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  6. Orange vs. Soybean raw

Orange vs. Soybean raw — In-Depth Nutrition Comparison

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How are oranges and soybean raw different?

  • Oranges are richer in vitamin C, while soybean raw is higher in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, and potassium.
  • Soybean raw covers your daily need for iron, 195% more than oranges.
  • Oranges contain 9 times more vitamin C than soybean raw. Oranges contain 53.2mg of vitamin C, while soybean raw contains 6mg.
  • Oranges have a higher glycemic index (45) than soybean raw (14).

Oranges, raw, all commercial varieties and Soybeans, mature seeds, raw types were used in this article.

Infographic

Orange vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +592.5%
Contains more PotassiumPotassium +892.8%
Contains more IronIron +15600%
Contains more CopperCopper +3584.4%
Contains more ZincZinc +6885.7%
Contains more PhosphorusPhosphorus +4928.6%
Contains more ManganeseManganese +9968%
Contains more SeleniumSelenium +3460%

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
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +786.7%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +372.2%
Contains more Vitamin B1Vitamin B1 +904.6%
Contains more Vitamin B2Vitamin B2 +2075%
Contains more Vitamin B3Vitamin B3 +475.5%
Contains more Vitamin B5Vitamin B5 +217.2%
Contains more Vitamin B6Vitamin B6 +528.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1150%
Contains more CholineCholine +1279.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Soybean raw DV% diff.
Iron 0.1mg 15.7mg 195%
Copper 0.045mg 1.658mg 179%
Manganese 0.025mg 2.517mg 108%
Phosphorus 14mg 704mg 99%
Folate 30µg 375µg 86%
Polyunsaturated fat 0.025g 11.255g 75%
Protein 0.94g 36.49g 71%
Vitamin B1 0.087mg 0.874mg 66%
Magnesium 10mg 280mg 64%
Vitamin B2 0.04mg 0.87mg 64%
Vitamin C 53.2mg 6mg 52%
Potassium 181mg 1797mg 48%
Zinc 0.07mg 4.89mg 44%
Vitamin K 0µg 47µg 39%
Selenium 0.5µg 17.8µg 31%
Fats 0.12g 19.94g 30%
Fiber 2.4g 9.3g 28%
Calcium 40mg 277mg 24%
Vitamin B6 0.06mg 0.377mg 24%
Choline 8.4mg 115.9mg 20%
Calories 47kcal 446kcal 20%
Saturated fat 0.015g 2.884g 13%
Vitamin B5 0.25mg 0.793mg 11%
Monounsaturated fat 0.023g 4.404g 11%
Vitamin B3 0.282mg 1.623mg 8%
Carbs 11.75g 30.16g 6%
Vitamin E 0.18mg 0.85mg 4%
Vitamin A 11µg 1µg 1%
Net carbs 9.35g 20.86g N/A
Sugar 9.35g 7.33g N/A
Sodium 0mg 2mg 0%
Tryptophan 0.009mg 0.591mg 0%
Threonine 0.015mg 1.766mg 0%
Isoleucine 0.025mg 1.971mg 0%
Leucine 0.023mg 3.309mg 0%
Lysine 0.047mg 2.706mg 0%
Methionine 0.02mg 0.547mg 0%
Phenylalanine 0.031mg 2.122mg 0%
Valine 0.04mg 2.029mg 0%
Histidine 0.018mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +915.8%
Contains more ProteinProtein +3781.9%
Contains more FatsFats +16516.7%
Contains more CarbsCarbs +156.7%
Contains more OtherOther +1006.8%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +19047.8%
Contains more Poly. FatPolyunsaturated fat +44920%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.