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Navy bean raw vs. Oregano — In-Depth Nutrition Comparison

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Summary of differences between navy bean raw and oregano

  • Navy bean raw has less iron, manganese, calcium, vitamin B6, magnesium, vitamin A, copper, potassium, folate, and vitamin B2 than oregano.
  • Oregano covers your daily need for iron, 436% more than navy bean raw.
  • The glycemic index of navy bean raw is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Spices, oregano, dried.

Infographic

Navy bean raw vs Oregano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains less SodiumSodium -48%
Contains more MagnesiumMagnesium +167.3%
Contains more CalciumCalcium +10546.7%
Contains more PotassiumPotassium +310.4%
Contains more IronIron +1806.7%
Contains more CopperCopper +77.8%
Contains more ZincZinc +202.2%
Contains more PhosphorusPhosphorus +48%
Contains more ManganeseManganese +1123%
Contains more SeleniumSelenium +650%

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.
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin CVitamin C +717.4%
Contains more Vitamin B1Vitamin B1 +120.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +145.6%
Contains more Vitamin B3Vitamin B3 +280.3%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B6Vitamin B6 +446.6%
Contains more FolateFolate +79.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more WaterWater +697.1%
Contains more ProteinProtein +46.3%
Contains more FatsFats +511.4%
Contains more CarbsCarbs +428.1%
Contains more OtherOther +728.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +1276.9%
Contains more Poly. FatPolyunsaturated fat +236.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Oregano
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Oregano DV% diff.
Vitamin K 621.7µg 518%
Iron 1.93mg 36.8mg 436%
Manganese 0.408mg 4.99mg 199%
Fiber 42.5g 170%
Calcium 15mg 1597mg 158%
Vitamin E 18.26mg 122%
Vitamin B6 0.191mg 1.044mg 66%
Magnesium 101mg 270mg 40%
Copper 0.356mg 0.633mg 31%
Potassium 307mg 1260mg 28%
Folate 132µg 237µg 26%
Vitamin B2 0.215mg 0.528mg 24%
Vitamin B3 1.22mg 4.64mg 21%
Carbs 13.05g 68.92g 19%
Vitamin C 18.8mg 2.3mg 18%
Vitamin B1 0.39mg 0.177mg 18%
Zinc 0.89mg 2.69mg 16%
Calories 67kcal 265kcal 10%
Vitamin A 0µg 85µg 9%
Selenium 0.6µg 4.5µg 7%
Saturated fat 0.085g 1.551g 7%
Phosphorus 100mg 148mg 7%
Fats 0.7g 4.28g 6%
Choline 32.3mg 6%
Polyunsaturated fat 0.407g 1.369g 6%
Protein 6.15g 9g 6%
Vitamin B5 0.825mg 0.921mg 2%
Monounsaturated fat 0.052g 0.716g 2%
Fructose 1.13g 1%
Sodium 13mg 25mg 1%
Net carbs 13.05g 26.42g N/A
Sugar 4.09g N/A
Tryptophan 0.064mg 0.203mg 0%
Threonine 0.258mg 0.322mg 0%
Isoleucine 0.273mg 0.441mg 0%
Leucine 0.442mg 0.78mg 0%
Lysine 0.35mg 0.5mg 0%
Methionine 0.064mg 0.127mg 0%
Phenylalanine 0.31mg 0.449mg 0%
Valine 0.316mg 0.585mg 0%
Histidine 0.172mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Oregano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Navy bean raw
208%
Oregano
Minerals Daily Need Coverage Score
42%
Navy bean raw
319%
Oregano

Comparison summary

Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 1.466g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $3.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.