Beans vs. Oregano — In-Depth Nutrition Comparison

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What are the main differences between beans and oregano?

Oregano has more vitamin K, iron, calcium, fiber, vitamin E, vitamin B6, magnesium, folate, copper, and vitamin B2 than beans.
Oregano's daily need coverage for vitamin K is 517% higher.
Beans have a higher glycemic index (33) than oregano (5).

We used Beans, baked, canned, no salt added and Spices, oregano, dried types in this comparison.

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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.

Beans

Oregano

Contains less SodiumSodium

-96%

Contains more MagnesiumMagnesium	+743.8%
Contains more CalciumCalcium	+3094%
Contains more PotassiumPotassium	+325.7%
Contains more IronIron	+12589.7%
Contains more CopperCopper	+207.3%
Contains more ZincZinc	+92.1%
Contains more PhosphorusPhosphorus	+42.3%

~equal in Selenium ~4.5µg

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.

Beans

Oregano

Contains more Vitamin CVitamin C

+34.8%

Contains more Vitamin AVitamin A	+1600%
Contains more Vitamin EVitamin E	+12073.3%
Contains more Vitamin B1Vitamin B1	+18%
Contains more Vitamin B2Vitamin B2	+780%
Contains more Vitamin B3Vitamin B3	+979.1%
Contains more Vitamin B6Vitamin B6	+703.1%
Contains more Vitamin KVitamin K	+77612.5%
Contains more FolateFolate	+887.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.8µg	621.7µg	517%
Iron	0.29mg	36.8mg	456%
Manganese		4.99mg	217%
Calcium	50mg	1597mg	155%
Fiber	5.5g	42.5g	148%
Vitamin E	0.15mg	18.26mg	121%
Vitamin B6	0.13mg	1.044mg	70%
Magnesium	32mg	270mg	57%
Folate	24µg	237µg	53%
Copper	0.206mg	0.633mg	47%
Vitamin B2	0.06mg	0.528mg	36%
Potassium	296mg	1260mg	28%
Vitamin B3	0.43mg	4.64mg	26%
Vitamin B5		0.921mg	18%
Carbs	20.49g	68.92g	16%
Zinc	1.4mg	2.69mg	12%
Vitamin A	5µg	85µg	9%
Calories	105kcal	265kcal	8%
Protein	4.8g	9g	8%
Polyunsaturated fat	0.172g	1.369g	8%
Saturated fat	0.103g	1.551g	7%
Fats	0.4g	4.28g	6%
Phosphorus	104mg	148mg	6%
Vitamin B1	0.15mg	0.177mg	2%
Monounsaturated fat	0.035g	0.716g	2%
Vitamin C	3.1mg	2.3mg	1%
Sodium	1mg	25mg	1%
Fructose		1.13g	1%
Protein per 100 calories	4.6g	3.4g	N/A
Calories per 10 g protein	219kcal	294kcal	N/A
Weight per 100 calories	95g	38g	N/A
Unsaturated / Saturated Fat ratio	2	1.3	N/A
Net carbs	14.99g	26.42g	N/A
Sugar	7.78g	4.09g	N/A
Selenium	4.5µg	4.5µg	0%
Choline	30.8mg	32.3mg	0%
Tryptophan		0.203mg	0%
Threonine		0.322mg	0%
Isoleucine		0.441mg	0%
Leucine		0.78mg	0%
Lysine		0.5mg	0%
Methionine		0.127mg	0%
Phenylalanine		0.449mg	0%
Valine		0.585mg	0%
Histidine		0.144mg	0%
Omega-3 - ALA		0.621g	N/A