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  6. Oregano vs. Soup beans

Oregano vs. Soup beans — In-Depth Nutrition Comparison

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The main differences between oregano and soup beans

  • Oregano is richer than soup beans in iron, manganese, calcium, fiber, vitamin B6, magnesium, folate, copper, vitamin B2, and potassium.
  • Daily need coverage for iron for oregano is 443% higher.
  • Oregano contains 50 times more calcium than soup beans. Oregano contains 1597mg of calcium, while soup beans contain 32mg.
  • Oregano has a lower glycemic index than soup beans.

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

Infographic

Oregano vs Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +1321.1%
Contains more CalciumCalcium +4890.6%
Contains more PotassiumPotassium +620%
Contains more IronIron +2666.9%
Contains more CopperCopper +295.6%
Contains more ZincZinc +511.4%
Contains more PhosphorusPhosphorus +150.8%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +1620.7%
Contains more SeleniumSelenium +53.3%

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
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin CVitamin C +27.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +195%
Contains more Vitamin B2Vitamin B2 +780%
Contains more Vitamin B3Vitamin B3 +562.9%
Contains more Vitamin B5Vitamin B5 +2202.5%
Contains more Vitamin B6Vitamin B6 +1988%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1875%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~81µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Oregano Soup beans DV% diff.
Vitamin K 621.7µg 518%
Iron 36.8mg 1.33mg 443%
Manganese 4.99mg 0.29mg 204%
Calcium 1597mg 32mg 157%
Fiber 42.5g 4.6g 152%
Vitamin E 18.26mg 122%
Vitamin B6 1.044mg 0.05mg 76%
Magnesium 270mg 19mg 60%
Folate 237µg 12µg 56%
Copper 0.633mg 0.16mg 53%
Vitamin B2 0.528mg 0.06mg 36%
Potassium 1260mg 175mg 32%
Vitamin B3 4.64mg 0.7mg 25%
Zinc 2.69mg 0.44mg 20%
Carbs 68.92g 11.16g 19%
Vitamin B5 0.921mg 0.04mg 18%
Sodium 25mg 400mg 16%
Phosphorus 148mg 59mg 13%
Vitamin B1 0.177mg 0.06mg 10%
Calories 265kcal 95kcal 9%
Protein 9g 5.19g 8%
Polyunsaturated fat 1.369g 0.39g 7%
Choline 32.3mg 6%
Selenium 4.5µg 6.9µg 4%
Cholesterol 0mg 9mg 3%
Monounsaturated fat 0.716g 1.58g 2%
Fructose 1.13g 1%
Vitamin B12 0µg 0.03µg 1%
Vitamin C 2.3mg 1.8mg 1%
Fats 4.28g 3.5g 1%
Saturated fat 1.551g 1.37g 1%
Net carbs 26.42g 6.56g N/A
Sugar 4.09g N/A
Vitamin A 85µg 81µg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +73.4%
Contains more FatsFats +22.3%
Contains more CarbsCarbs +517.6%
Contains more OtherOther +417.8%
Contains more WaterWater +691.8%

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 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains more Poly. FatPolyunsaturated fat +251%
Contains less Sat. FatSaturated fat -11.7%
Contains more Mono. FatMonounsaturated fat +120.7%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.