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  6. Oregano vs. Lentil soup

Oregano vs. Lentil soup — In-Depth Nutrition Comparison

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The main differences between oregano and lentil soup

  • Oregano is richer than lentil soup in iron, manganese, calcium, vitamin B6, copper, magnesium, folate, vitamin B2, potassium, and vitamin A.
  • Daily need coverage for iron for oregano is 447% higher.
  • Oregano contains 94 times more calcium than lentil soup. Oregano contains 1597mg of calcium, while lentil soup contains 17mg.
  • Oregano has a lower glycemic index than lentil soup.

Food types used in this article are Spices, oregano, dried and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Oregano vs Lentil soup 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.
Oregano
Oregano
10
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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +2900%
Contains more CalciumCalcium +9294.1%
Contains more PotassiumPotassium +775%
Contains more IronIron +3339.3%
Contains more CopperCopper +804.3%
Contains more ZincZinc +796.7%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +4058.3%
Contains more SeleniumSelenium +1400%

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.
Oregano
Oregano
11
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +35.3%
Contains more Vitamin AVitamin A +1114.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +152.9%
Contains more Vitamin B2Vitamin B2 +1073.3%
Contains more Vitamin B3Vitamin B3 +751.4%
Contains more Vitamin B5Vitamin B5 +557.9%
Contains more Vitamin B6Vitamin B6 +1060%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1085%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Oregano Lentil soup DV% diff.
Vitamin K 621.7µg 518%
Iron 36.8mg 1.07mg 447%
Manganese 4.99mg 0.12mg 212%
Fiber 42.5g 170%
Calcium 1597mg 17mg 158%
Vitamin E 18.26mg 122%
Vitamin B6 1.044mg 0.09mg 73%
Copper 0.633mg 0.07mg 63%
Magnesium 270mg 9mg 62%
Folate 237µg 20µg 54%
Vitamin B2 0.528mg 0.045mg 37%
Potassium 1260mg 144mg 33%
Vitamin B3 4.64mg 0.545mg 26%
Zinc 2.69mg 0.3mg 22%
Sodium 25mg 532mg 22%
Carbs 68.92g 8.16g 20%
Vitamin B5 0.921mg 0.14mg 16%
Phosphorus 148mg 74mg 11%
Protein 9g 3.74g 11%
Calories 265kcal 56kcal 10%
Vitamin A 85µg 7µg 9%
Vitamin B1 0.177mg 0.07mg 9%
Selenium 4.5µg 0.3µg 8%
Polyunsaturated fat 1.369g 0.13g 8%
Choline 32.3mg 6%
Vitamin B12 0µg 0.12µg 5%
Fats 4.28g 1.12g 5%
Saturated fat 1.551g 0.45g 5%
Cholesterol 0mg 3mg 1%
Fructose 1.13g 1%
Vitamin C 2.3mg 1.7mg 1%
Net carbs 26.42g 8.16g N/A
Sugar 4.09g N/A
Monounsaturated fat 0.716g 0.52g 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

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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +140.6%
Contains more FatsFats +282.1%
Contains more CarbsCarbs +744.6%
Contains more OtherOther +539.8%
Contains more WaterWater +763.5%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +37.7%
Contains more Poly. FatPolyunsaturated fat +953.1%
Contains less Sat. FatSaturated fat -71%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.