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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 from 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.

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.
Contains more Calcium +1016.8%
Contains more Iron +348.8%
Contains more Magnesium +92.9%
Contains more Manganese +388.7%
Contains more Selenium +40.6%
Contains more Phosphorus +175%
Contains more Potassium +11.6%
Contains more Copper +51.3%
Equal in Sodium - 24
Equal in Zinc - 2.79
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Calcium +1016.8%
Contains more Iron +348.8%
Contains more Magnesium +92.9%
Contains more Manganese +388.7%
Contains more Selenium +40.6%
Contains more Phosphorus +175%
Contains more Potassium +11.6%
Contains more Copper +51.3%
Equal in Sodium - 24
Equal in Zinc - 2.79

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +8200%
Contains more Vitamin B2 +141.1%
Contains more Vitamin B3 +125.2%
Contains more Vitamin B5 +18.1%
Contains more Vitamin B6 +163%
Contains more Vitamin K +3172.1%
Contains more Vitamin C +95.7%
Contains more Vitamin B1 +198.9%
Contains more Folate +66.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin E +8200%
Contains more Vitamin B2 +141.1%
Contains more Vitamin B3 +125.2%
Contains more Vitamin B5 +18.1%
Contains more Vitamin B6 +163%
Contains more Vitamin K +3172.1%
Contains more Vitamin C +95.7%
Contains more Vitamin B1 +198.9%
Contains more Folate +66.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +415.7%
Contains more Carbs +14.8%
Contains more Other +105.5%
Contains more Protein +162%
Contains more Water +18.3%
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 Fats +415.7%
Contains more Carbs +14.8%
Contains more Other +105.5%
Contains more Protein +162%
Contains more Water +18.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1018.8%
Contains more Polyunsaturated fat +199.6%
Contains less Saturated Fat -92.3%
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +1018.8%
Contains more Polyunsaturated fat +199.6%
Contains less Saturated Fat -92.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Kidney beans raw
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oregano Kidney beans raw Opinion
Net carbs 26.42g 35.11g Kidney beans raw
Protein 9g 23.58g Kidney beans raw
Fats 4.28g 0.83g Oregano
Carbs 68.92g 60.01g Oregano
Calories 265kcal 333kcal Kidney beans raw
Fructose 1.13g Oregano
Sugar 4.09g 2.23g Kidney beans raw
Fiber 42.5g 24.9g Oregano
Calcium 1597mg 143mg Oregano
Iron 36.8mg 8.2mg Oregano
Magnesium 270mg 140mg Oregano
Phosphorus 148mg 407mg Kidney beans raw
Potassium 1260mg 1406mg Kidney beans raw
Sodium 25mg 24mg Kidney beans raw
Zinc 2.69mg 2.79mg Kidney beans raw
Copper 0.633mg 0.958mg Kidney beans raw
Manganese 4.99mg 1.021mg Oregano
Selenium 4.5µg 3.2µg Oregano
Vitamin A 1701IU 0IU Oregano
Vitamin A RAE 85µg 0µg Oregano
Vitamin E 18.26mg 0.22mg Oregano
Vitamin C 2.3mg 4.5mg Kidney beans raw
Vitamin B1 0.177mg 0.529mg Kidney beans raw
Vitamin B2 0.528mg 0.219mg Oregano
Vitamin B3 4.64mg 2.06mg Oregano
Vitamin B5 0.921mg 0.78mg Oregano
Vitamin B6 1.044mg 0.397mg Oregano
Folate 237µg 394µg Kidney beans raw
Vitamin K 621.7µg 19µg Oregano
Tryptophan 0.203mg 0.279mg Kidney beans raw
Threonine 0.322mg 0.992mg Kidney beans raw
Isoleucine 0.441mg 1.041mg Kidney beans raw
Leucine 0.78mg 1.882mg Kidney beans raw
Lysine 0.5mg 1.618mg Kidney beans raw
Methionine 0.127mg 0.355mg Kidney beans raw
Phenylalanine 0.449mg 1.275mg Kidney beans raw
Valine 0.585mg 1.233mg Kidney beans raw
Histidine 0.144mg 0.656mg Kidney beans raw
Saturated Fat 1.551g 0.12g Kidney beans raw
Monounsaturated Fat 0.716g 0.064g Oregano
Polyunsaturated fat 1.369g 0.457g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
230%
Oregano
60%
Kidney beans raw
Minerals Daily Need Coverage Score
319%
Oregano
130%
Kidney beans raw

Comparison summary

Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 1.86g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 1.431g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.