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  6. Oregano vs. Kidney beans raw

Oregano vs. Kidney beans raw — In-Depth Nutrition Comparison

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The main differences between oregano and kidney beans raw

  • Oregano is richer in vitamin K, iron, manganese, calcium, vitamin E, fiber, and vitamin B6, yet kidney beans raw is richer in folate, phosphorus, and copper.
  • Daily need coverage for vitamin K for oregano is 502% higher.
  • Oregano contains 83 times more vitamin E than kidney beans raw. Oregano contains 18.26mg of vitamin E, while kidney beans raw contains 0.22mg.
  • Oregano has a lower glycemic index than kidney beans raw.

Food types used in this article are Spices, oregano, dried and Beans, kidney, all types, mature seeds, raw.

Infographic

Oregano vs Kidney beans raw 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 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +1016.8%
Contains more IronIron +348.8%
Contains more ManganeseManganese +388.7%
Contains more SeleniumSelenium +40.6%
Contains more PotassiumPotassium +11.6%
Contains more CopperCopper +51.3%
Contains more PhosphorusPhosphorus +175%
~equal in Zinc ~2.79mg
~equal in Sodium ~24mg

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%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8200%
Contains more Vitamin B2Vitamin B2 +141.1%
Contains more Vitamin B3Vitamin B3 +125.2%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B6Vitamin B6 +163%
Contains more Vitamin KVitamin K +3172.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +95.7%
Contains more Vitamin B1Vitamin B1 +198.9%
Contains more FolateFolate +66.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Kidney beans raw DV% diff.
Vitamin K 621.7µg 19µg 502%
Iron 36.8mg 8.2mg 358%
Manganese 4.99mg 1.021mg 173%
Calcium 1597mg 143mg 145%
Vitamin E 18.26mg 0.22mg 120%
Fiber 42.5g 24.9g 70%
Vitamin B6 1.044mg 0.397mg 50%
Folate 237µg 394µg 39%
Phosphorus 148mg 407mg 37%
Copper 0.633mg 0.958mg 36%
Magnesium 270mg 140mg 31%
Vitamin B1 0.177mg 0.529mg 29%
Protein 9g 23.58g 29%
Vitamin B2 0.528mg 0.219mg 24%
Vitamin B3 4.64mg 2.06mg 16%
Vitamin A 85µg 0µg 9%
Saturated fat 1.551g 0.12g 7%
Choline 32.3mg 6%
Polyunsaturated fat 1.369g 0.457g 6%
Fats 4.28g 0.83g 5%
Potassium 1260mg 1406mg 4%
Vitamin B5 0.921mg 0.78mg 3%
Calories 265kcal 333kcal 3%
Carbs 68.92g 60.01g 3%
Selenium 4.5µg 3.2µg 2%
Monounsaturated fat 0.716g 0.064g 2%
Vitamin C 2.3mg 4.5mg 2%
Fructose 1.13g 1%
Zinc 2.69mg 2.79mg 1%
Net carbs 26.42g 35.11g N/A
Sugar 4.09g 2.23g N/A
Sodium 25mg 24mg 0%
Tryptophan 0.203mg 0.279mg 0%
Threonine 0.322mg 0.992mg 0%
Isoleucine 0.441mg 1.041mg 0%
Leucine 0.78mg 1.882mg 0%
Lysine 0.5mg 1.618mg 0%
Methionine 0.127mg 0.355mg 0%
Phenylalanine 0.449mg 1.275mg 0%
Valine 0.585mg 1.233mg 0%
Histidine 0.144mg 0.656mg 0%
Omega-3 - ALA 0.621g N/A

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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +415.7%
Contains more CarbsCarbs +14.8%
Contains more OtherOther +105.5%
Contains more ProteinProtein +162%
Contains more WaterWater +18.3%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +1018.8%
Contains more Poly. FatPolyunsaturated fat +199.6%
Contains less Sat. FatSaturated fat -92.3%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.