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Oregano vs Soybean raw - In-Depth Nutrition Comparison

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A recap on differences between Oregano and Soybean raw

  • Oregano is higher in Vitamin K, Iron, Fiber, Calcium, Vitamin E , Manganese, and Vitamin B6, yet Soybean raw is higher in Copper, Phosphorus, and Vitamin B1.
  • Oregano covers your daily Vitamin K needs 479% more than Soybean raw.
  • Oregano contains 21 times more Vitamin E than Soybean raw. While Oregano contains 18.26mg of Vitamin E , Soybean raw contains only 0.85mg.

Food varieties used in this article are Spices, oregano, dried and Soybeans, mature seeds, raw.

Infographic

Oregano vs Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oregano
Oregano
2
:
6
Soybean raw
Soybean raw
Contains more Calcium +476.5%
Contains more Iron +134.4%
Contains more Phosphorus +375.7%
Contains more Potassium +42.6%
Contains less Sodium -92%
Contains more Zinc +81.8%
Contains more Copper +161.9%
Equal in Magnesium - 280
Oregano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Calcium +476.5%
Contains more Iron +134.4%
Contains more Phosphorus +375.7%
Contains more Potassium +42.6%
Contains less Sodium -92%
Contains more Zinc +81.8%
Contains more Copper +161.9%
Equal in Magnesium - 280

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oregano
Oregano
6
:
4
Soybean raw
Soybean raw
Contains more Vitamin A +7631.8%
Contains more Vitamin E +2048.2%
Contains more Vitamin B3 +185.9%
Contains more Vitamin B5 +16.1%
Contains more Vitamin B6 +176.9%
Contains more Vitamin K +1222.8%
Contains more Vitamin C +160.9%
Contains more Vitamin B1 +393.8%
Contains more Vitamin B2 +64.8%
Contains more Folate +58.2%
Oregano
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%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +7631.8%
Contains more Vitamin E +2048.2%
Contains more Vitamin B3 +185.9%
Contains more Vitamin B5 +16.1%
Contains more Vitamin B6 +176.9%
Contains more Vitamin K +1222.8%
Contains more Vitamin C +160.9%
Contains more Vitamin B1 +393.8%
Contains more Vitamin B2 +64.8%
Contains more Folate +58.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oregano
Oregano
3
:
2
Soybean raw
Soybean raw
Contains more Carbs +128.5%
Contains more Water +16.3%
Contains more Other +61.6%
Contains more Protein +305.4%
Contains more Fats +365.9%
Oregano
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Carbs +128.5%
Contains more Water +16.3%
Contains more Other +61.6%
Contains more Protein +305.4%
Contains more Fats +365.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oregano
Oregano
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -46.2%
Contains more Monounsaturated Fat +515.1%
Contains more Polyunsaturated fat +722.1%
Oregano
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -46.2%
Contains more Monounsaturated Fat +515.1%
Contains more Polyunsaturated fat +722.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oregano Soybean raw
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oregano Soybean raw Opinion
Net carbs 26.42g 20.86g Oregano
Protein 9g 36.49g Soybean raw
Fats 4.28g 19.94g Soybean raw
Carbs 68.92g 30.16g Oregano
Calories 265kcal 446kcal Soybean raw
Fructose 1.13g Oregano
Sugar 4.09g 7.33g Oregano
Fiber 42.5g 9.3g Oregano
Calcium 1597mg 277mg Oregano
Iron 36.8mg 15.7mg Oregano
Magnesium 270mg 280mg Soybean raw
Phosphorus 148mg 704mg Soybean raw
Potassium 1260mg 1797mg Soybean raw
Sodium 25mg 2mg Soybean raw
Zinc 2.69mg 4.89mg Soybean raw
Copper 0.633mg 1.658mg Soybean raw
Vitamin A 1701IU 22IU Oregano
Vitamin A RAE 85µg 1µg Oregano
Vitamin E 18.26mg 0.85mg Oregano
Vitamin C 2.3mg 6mg Soybean raw
Vitamin B1 0.177mg 0.874mg Soybean raw
Vitamin B2 0.528mg 0.87mg Soybean raw
Vitamin B3 4.64mg 1.623mg Oregano
Vitamin B5 0.921mg 0.793mg Oregano
Vitamin B6 1.044mg 0.377mg Oregano
Folate 237µg 375µg Soybean raw
Vitamin K 621.7µg 47µg Oregano
Tryptophan 0.203mg 0.591mg Soybean raw
Threonine 0.322mg 1.766mg Soybean raw
Isoleucine 0.441mg 1.971mg Soybean raw
Leucine 0.78mg 3.309mg Soybean raw
Lysine 0.5mg 2.706mg Soybean raw
Methionine 0.127mg 0.547mg Soybean raw
Phenylalanine 0.449mg 2.122mg Soybean raw
Valine 0.585mg 2.029mg Soybean raw
Histidine 0.144mg 1.097mg Soybean raw
Saturated Fat 1.551g 2.884g Oregano
Monounsaturated Fat 0.716g 4.404g Soybean raw
Polyunsaturated fat 1.369g 11.255g Soybean raw
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Soybean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
230%
Oregano
85%
Soybean raw
Minerals Daily Need Coverage Score
314%
Oregano
252%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 23mg)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $1.2)
Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 3.24g)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 1.333g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 9)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.