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Oregano vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between oregano and refried beans

  • The amount of vitamin K, iron, manganese, calcium, fiber, vitamin E, vitamin B6, folate, copper, and magnesium in oregano is higher than in refried beans.
  • Oregano covers your daily vitamin K needs 516% more than refried beans.
  • Refried beans have 203 times less vitamin E than oregano. Oregano has 18.26mg of vitamin E, while refried beans have 0.09mg.
  • Refried beans have a higher glycemic index. The glycemic index of refried beans is 38, while the glycemic index of oregano is 5.

Specific food types used in this comparison are Spices, oregano, dried and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Oregano vs Refried beans infographic
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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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +671.4%
Contains more CalciumCalcium +5406.9%
Contains more PotassiumPotassium +295%
Contains more IronIron +2455.6%
Contains more CopperCopper +390.7%
Contains more ZincZinc +363.8%
Contains more PhosphorusPhosphorus +60.9%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +1626.6%
Contains more SeleniumSelenium +28.9%

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
10
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20188.9%
Contains more Vitamin B1Vitamin B1 +132.9%
Contains more Vitamin B2Vitamin B2 +568.4%
Contains more Vitamin B3Vitamin B3 +1164.3%
Contains more Vitamin B5Vitamin B5 +387.3%
Contains more Vitamin B6Vitamin B6 +913.6%
Contains more Vitamin KVitamin K +29504.8%
Contains more FolateFolate +2054.5%
Contains more CholineCholine +52.4%
Contains more Vitamin CVitamin C +160.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +80.7%
Contains more FatsFats +112.9%
Contains more CarbsCarbs +408.6%
Contains more OtherOther +360.2%
Contains more WaterWater +683%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +19.1%
Contains more Poly. FatPolyunsaturated fat +152.1%
Contains less Sat. FatSaturated fat -59.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
22% 46% 28% 4%
Starch: 0 g
Sucrose: 0.91 g
Glucose: 1.9 g
Fructose: 1.13 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +68.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Refried beans DV% diff.
Vitamin K 621.7µg 2.1µg 516%
Iron 36.8mg 1.44mg 442%
Manganese 4.99mg 0.289mg 204%
Calcium 1597mg 29mg 157%
Fiber 42.5g 3.7g 155%
Vitamin E 18.26mg 0.09mg 121%
Vitamin B6 1.044mg 0.103mg 72%
Folate 237µg 11µg 57%
Magnesium 270mg 35mg 56%
Copper 0.633mg 0.129mg 56%
Vitamin B2 0.528mg 0.079mg 35%
Potassium 1260mg 319mg 28%
Vitamin B3 4.64mg 0.367mg 27%
Histidine 0.144mg 153mg 22%
Zinc 2.69mg 0.58mg 19%
Carbs 68.92g 13.55g 18%
Vitamin B5 0.921mg 0.189mg 15%
Sodium 25mg 370mg 15%
Calories 265kcal 90kcal 9%
Vitamin A 85µg 0µg 9%
Vitamin B1 0.177mg 0.076mg 8%
Phosphorus 148mg 92mg 8%
Protein 9g 4.98g 8%
Polyunsaturated fat 1.369g 0.543g 6%
Vitamin C 2.3mg 6mg 4%
Saturated fat 1.551g 0.631g 4%
Fats 4.28g 2.01g 3%
Starch 7.43g 3%
Choline 32.3mg 21.2mg 2%
Selenium 4.5µg 5.8µg 2%
Fructose 1.13g 0g 1%
Net carbs 26.42g 9.85g N/A
Sugar 4.09g 0.54g N/A
Trans fat 0g 0.016g N/A
Monounsaturated fat 0.716g 0.601g 0%
Tryptophan 0.203mg 0.065mg 0%
Threonine 0.322mg 0.231mg 0%
Isoleucine 0.441mg 0.242mg 0%
Leucine 0.78mg 0.438mg 0%
Lysine 0.5mg 0.377mg 0%
Methionine 0.127mg 0.083mg 0%
Phenylalanine 0.449mg 0.297mg 0%
Valine 0.585mg 0.287mg 0%
Omega-3 - ALA 0.621g 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
208%
Oregano
10%
Refried beans
Minerals Daily Need Coverage Score
319%
Oregano
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 3.55g)
Which food is lower in Saturated fat?
Refried beans
Refried beans is lower in Saturated fat (difference - 0.92g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $4.6)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 345mg)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.