Orange vs. Black Beans
Nutrition comparison of Orange and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and black beans:
- Both orange and black beans are high in dietary fiber.
- Black bean has 38.7 times less sugar than orange.
- Black bean has more riboflavin and folate.
- Black bean has signficantly more iron than orange.
- Black bean is an excellent source of potassium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange has 49% less calories than black bean - orange has 46 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, orange is lighter in protein, heavier in carbs and similar to black beans for fat. Orange has a macronutrient ratio of 6:91:4 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Black Beans | |
|---|---|---|
| Protein | 6% | 26% |
| Carbohydrates | 91% | 71% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and black beans contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both orange and black beans are high in dietary fiber. Black bean has 188% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 38.7 times less sugar than orange - orange has 9.1g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 761% more protein than orange - orange has 0.7g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both orange and black beans are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 15 times more Vitamin C than black bean - orange has 45mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than black bean - orange has 11ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Orange and black beans contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and orange contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Black bean has more riboflavin and folate. Both orange and black beans contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Orange | Black Beans | |
|---|---|---|
| Thiamin | 0.1 MG | 0.14 MG |
| Riboflavin | 0.04 MG | 0.12 MG |
| Niacin | 0.4 MG | 0.62 MG |
| Pantothenic acid | 0.25 MG | 0.184 MG |
| Vitamin B6 | 0.051 MG | 0.055 MG |
| Folate | 17 UG | 61 UG |
Minerals
calcium
Orange and black beans contain similar amounts of calcium - orange has 43mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than orange - orange has 0.09mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 82% more potassium than orange - orange has 169mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.057 G |
| Total | 0.011 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, black bean has more linoleic acid than orange per 100 grams.
| Orange | Black Beans | |
|---|---|---|
| linoleic acid | 0.031 G | 0.068 G |
| Total | 0.031 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Black Beans (Beans, black turtle, mature seeds, canned) .
Orange g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does orange or black beans contain more calories in 100 grams?Orange has 50% less calories than black bean - orange has 46 calories in 100g and black bean has 91 calories.
Does orange or black beans have more carbohydrates?
By weight, orange and black beans contain similar amounts of carbs - orange has 11.5g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does orange or black beans contain more potassium?
Black bean is a rich source of potassium and it has 80% more potassium than orange - orange has 169mg of potassium in 100 grams and black bean has 308mg of potassium.