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Oregano vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Summary of differences between Oregano and Lupin Bean Raw

  • Oregano has more Iron, Calcium, Manganese, Fiber, Vitamin B6, and Vitamin B2, however, Lupin Bean Raw is higher in Copper, Phosphorus, Vitamin B1, and Folate.
  • Oregano covers your daily need of Iron 406% more than Lupin Bean Raw.
  • Oregano has 9 times more Calcium than Lupin Bean Raw. While Oregano has 1597mg of Calcium, Lupin Bean Raw has only 176mg.

These are the specific foods used in this comparison Spices, oregano, dried and Lupins, mature seeds, raw.

Infographic

Oregano vs Lupin Bean 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 +807.4%
Contains more Iron +744%
Contains more Magnesium +36.4%
Contains more Potassium +24.4%
Contains more Manganese +109.5%
Contains more Phosphorus +197.3%
Contains less Sodium -40%
Contains more Zinc +76.6%
Contains more Copper +61.5%
Contains more Selenium +82.2%
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 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains more Calcium +807.4%
Contains more Iron +744%
Contains more Magnesium +36.4%
Contains more Potassium +24.4%
Contains more Manganese +109.5%
Contains more Phosphorus +197.3%
Contains less Sodium -40%
Contains more Zinc +76.6%
Contains more Copper +61.5%
Contains more Selenium +82.2%

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 B2 +140%
Contains more Vitamin B3 +111.9%
Contains more Vitamin B5 +22.8%
Contains more Vitamin B6 +192.4%
Contains more Vitamin C +108.7%
Contains more Vitamin B1 +261.6%
Contains more Folate +49.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 18% 1555%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +111.9%
Contains more Vitamin B5 +22.8%
Contains more Vitamin B6 +192.4%
Contains more Vitamin C +108.7%
Contains more Vitamin B1 +261.6%
Contains more Folate +49.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +70.7%
Contains more Other +139.9%
Contains more Protein +301.9%
Contains more Fats +127.6%
Equal in Water - 10.44
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more Carbs +70.7%
Contains more Other +139.9%
Contains more Protein +301.9%
Contains more Fats +127.6%
Equal in Water - 10.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -25.5%
Contains more Monounsaturated Fat +450.3%
Contains more Polyunsaturated fat +78.2%
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains less Saturated Fat -25.5%
Contains more Monounsaturated Fat +450.3%
Contains more Polyunsaturated fat +78.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Lupin Bean Raw
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oregano Lupin Bean Raw Opinion
Net carbs 26.42g 21.47g Oregano
Protein 9g 36.17g Lupin Bean Raw
Fats 4.28g 9.74g Lupin Bean Raw
Carbs 68.92g 40.37g Oregano
Calories 265kcal 371kcal Lupin Bean Raw
Fructose 1.13g Oregano
Sugar 4.09g Lupin Bean Raw
Fiber 42.5g 18.9g Oregano
Calcium 1597mg 176mg Oregano
Iron 36.8mg 4.36mg Oregano
Magnesium 270mg 198mg Oregano
Phosphorus 148mg 440mg Lupin Bean Raw
Potassium 1260mg 1013mg Oregano
Sodium 25mg 15mg Lupin Bean Raw
Zinc 2.69mg 4.75mg Lupin Bean Raw
Copper 0.633mg 1.022mg Lupin Bean Raw
Manganese 4.99mg 2.382mg Oregano
Selenium 4.5µg 8.2µg Lupin Bean Raw
Vitamin A 1701IU 0IU Oregano
Vitamin A RAE 85µg 0µg Oregano
Vitamin E 18.26mg Oregano
Vitamin C 2.3mg 4.8mg Lupin Bean Raw
Vitamin B1 0.177mg 0.64mg Lupin Bean Raw
Vitamin B2 0.528mg 0.22mg Oregano
Vitamin B3 4.64mg 2.19mg Oregano
Vitamin B5 0.921mg 0.75mg Oregano
Vitamin B6 1.044mg 0.357mg Oregano
Folate 237µg 355µg Lupin Bean Raw
Choline 32.3mg Oregano
Vitamin K 621.7µg Oregano
Tryptophan 0.203mg 0.289mg Lupin Bean Raw
Threonine 0.322mg 1.331mg Lupin Bean Raw
Isoleucine 0.441mg 1.615mg Lupin Bean Raw
Leucine 0.78mg 2.743mg Lupin Bean Raw
Lysine 0.5mg 1.933mg Lupin Bean Raw
Methionine 0.127mg 0.255mg Lupin Bean Raw
Phenylalanine 0.449mg 1.435mg Lupin Bean Raw
Valine 0.585mg 1.51mg Lupin Bean Raw
Histidine 0.144mg 1.03mg Lupin Bean Raw
Saturated Fat 1.551g 1.156g Lupin Bean Raw
Monounsaturated Fat 0.716g 3.94g Lupin Bean Raw
Polyunsaturated fat 1.369g 2.439g Lupin Bean Raw
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Lupin Bean 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
213%
Oregano
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
319%
Oregano
146%
Lupin Bean Raw

Comparison summary

Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 0.395g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $2.3)
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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.