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  6. Oregano vs. Cranberry bean raw

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

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What are the main differences between oregano and cranberry bean raw?

  • Oregano is richer in iron, manganese, calcium, fiber, vitamin B6, and magnesium, while cranberry bean raw is higher in folate, vitamin B1, protein, and phosphorus.
  • Oregano's daily need coverage for iron is 398% higher.
  • Cranberry bean raw has 13 times less calcium than oregano. Oregano has 1597mg of calcium, while cranberry bean raw has 127mg.
  • Cranberry bean raw has a higher glycemic index (35) than oregano (5).

We used Spices, oregano, dried and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Oregano vs Cranberry bean raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +73.1%
Contains more CalciumCalcium +1157.5%
Contains more IronIron +636%
Contains more ManganeseManganese +442.4%
Contains more CopperCopper +25.4%
Contains more ZincZinc +34.9%
Contains more PhosphorusPhosphorus +151.4%
Contains less SodiumSodium -76%
Contains more SeleniumSelenium +182.2%
~equal in Potassium ~1332mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +147.9%
Contains more Vitamin B3Vitamin B3 +218.9%
Contains more Vitamin B5Vitamin B5 +23.1%
Contains more Vitamin B6Vitamin B6 +237.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +322%
Contains more FolateFolate +154.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Cranberry bean raw DV% diff.
Vitamin K 621.7µg 518%
Iron 36.8mg 5mg 398%
Manganese 4.99mg 0.92mg 177%
Calcium 1597mg 127mg 147%
Vitamin E 18.26mg 122%
Folate 237µg 604µg 92%
Fiber 42.5g 24.7g 71%
Vitamin B6 1.044mg 0.309mg 57%
Vitamin B1 0.177mg 0.747mg 48%
Omega-3 (ALA) 0.621g 39%
Phosphorus 148mg 372mg 32%
Protein 9g 23.03g 28%
Magnesium 270mg 156mg 27%
Vitamin B2 0.528mg 0.213mg 24%
Vitamin B3 4.64mg 1.455mg 20%
Copper 0.633mg 0.794mg 18%
Selenium 4.5µg 12.7µg 15%
Zinc 2.69mg 3.63mg 9%
Vitamin A 85µg 0µg 9%
Choline 32.3mg 6%
Saturated fat 1.551g 0.316g 6%
Polyunsaturated fat 1.369g 0.527g 6%
Fats 4.28g 1.23g 5%
Calories 265kcal 335kcal 4%
Vitamin C 2.3mg 0mg 3%
Carbs 68.92g 60.05g 3%
Vitamin B5 0.921mg 0.748mg 3%
Potassium 1260mg 1332mg 2%
Monounsaturated fat 0.716g 0.106g 2%
Sodium 25mg 6mg 1%
Fructose 1.13g 1%
Protein per 100 calories 3.4g 6.9g N/A
Calories per 10 g protein 294kcal 145kcal N/A
Weight per 100 calories 38g 30g N/A
Unsaturated / Saturated Fat ratio 1.3 2 N/A
Net carbs 26.42g 35.35g N/A
Sugar 4.09g N/A
Tryptophan 0.203mg 0.273mg 0%
Threonine 0.322mg 0.969mg 0%
Isoleucine 0.441mg 1.017mg 0%
Leucine 0.78mg 1.838mg 0%
Lysine 0.5mg 1.58mg 0%
Methionine 0.127mg 0.346mg 0%
Phenylalanine 0.449mg 1.245mg 0%
Valine 0.585mg 1.205mg 0%
Histidine 0.144mg 0.641mg 0%

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +248%
Contains more CarbsCarbs +14.8%
Contains more ProteinProtein +155.9%
Contains more WaterWater +24.8%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +575.5%
Contains more Poly. FatPolyunsaturated fat +159.8%
Contains less Sat. FatSaturated fat -79.6%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.