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Oregano vs. Beans — In-Depth Nutrition Comparison

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What are the main differences between oregano and beans?

  • 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 127 times less iron than oregano. Oregano has 36.8mg of iron, while beans have 0.29mg.
  • Beans have a higher glycemic index (33) than oregano (5).

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

Infographic

Oregano vs Beans infographic
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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.
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%
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -96%
~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.
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%
Beans
1
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +703.1%
Contains more Vitamin KVitamin K +77612.5%
Contains more FolateFolate +887.5%
Contains more Vitamin CVitamin C +34.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +87.5%
Contains more FatsFats +970%
Contains more CarbsCarbs +236.4%
Contains more OtherOther +360.2%
Contains more WaterWater +631.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +1945.7%
Contains more Poly. FatPolyunsaturated fat +695.9%
Contains less Sat. FatSaturated fat -93.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Beans
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins 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 Oregano Beans DV% diff.
Vitamin K 621.7µg 0.8µg 517%
Iron 36.8mg 0.29mg 456%
Manganese 4.99mg 217%
Calcium 1597mg 50mg 155%
Fiber 42.5g 5.5g 148%
Vitamin E 18.26mg 0.15mg 121%
Vitamin B6 1.044mg 0.13mg 70%
Magnesium 270mg 32mg 57%
Folate 237µg 24µg 53%
Copper 0.633mg 0.206mg 47%
Vitamin B2 0.528mg 0.06mg 36%
Potassium 1260mg 296mg 28%
Vitamin B3 4.64mg 0.43mg 26%
Vitamin B5 0.921mg 18%
Carbs 68.92g 20.49g 16%
Zinc 2.69mg 1.4mg 12%
Vitamin A 85µg 5µg 9%
Polyunsaturated fat 1.369g 0.172g 8%
Protein 9g 4.8g 8%
Calories 265kcal 105kcal 8%
Saturated fat 1.551g 0.103g 7%
Phosphorus 148mg 104mg 6%
Fats 4.28g 0.4g 6%
Vitamin B1 0.177mg 0.15mg 2%
Monounsaturated fat 0.716g 0.035g 2%
Fructose 1.13g 1%
Sodium 25mg 1mg 1%
Vitamin C 2.3mg 3.1mg 1%
Net carbs 26.42g 14.99g N/A
Sugar 4.09g 7.78g N/A
Selenium 4.5µg 4.5µg 0%
Choline 32.3mg 30.8mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
208%
Oregano
11%
Beans
Minerals Daily Need Coverage Score
319%
Oregano
25%
Beans

Comparison summary

Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 3.69g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Beans
Beans is lower in Saturated fat (difference - 1.448g)
Which food is cheaper?
Beans
Beans is cheaper (difference - $3.1)
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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.