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  6. Oregano vs. Yardlong bean (Asparagus bean) raw

Oregano vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the main differences between oregano and yardlong bean (Asparagus bean) raw?

  • Oregano has more iron, manganese, calcium, vitamin B6, copper, magnesium, folate, vitamin B2, potassium, and vitamin B3 than yardlong bean (Asparagus bean) raw.
  • Oregano's daily need coverage for iron is 454% higher.
  • Yardlong bean (Asparagus bean) raw has 44 times less vitamin B6 than oregano. Oregano has 1.044mg of vitamin B6, while yardlong bean (Asparagus bean) raw has 0.024mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than oregano (5).

We used Spices, oregano, dried and Yardlong bean, raw types in this comparison.

Infographic

Oregano vs Yardlong bean (Asparagus 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.
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +513.6%
Contains more CalciumCalcium +3094%
Contains more PotassiumPotassium +425%
Contains more IronIron +7729.8%
Contains more CopperCopper +1218.8%
Contains more ZincZinc +627%
Contains more PhosphorusPhosphorus +150.8%
Contains more ManganeseManganese +2334.1%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -84%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin AVitamin A +97.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +65.4%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin B3Vitamin B3 +1031.7%
Contains more Vitamin B5Vitamin B5 +1574.5%
Contains more Vitamin B6Vitamin B6 +4250%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +282.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +717.4%
~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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +221.4%
Contains more FatsFats +970%
Contains more CarbsCarbs +725.4%
Contains more OtherOther +1211.7%
Contains more WaterWater +784.7%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +1888.9%
Contains more Poly. FatPolyunsaturated fat +710.1%
Contains less Sat. FatSaturated fat -93.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price 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 Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 621.7µg 518%
Iron 36.8mg 0.47mg 454%
Manganese 4.99mg 0.205mg 208%
Fiber 42.5g 170%
Calcium 1597mg 50mg 155%
Vitamin E 18.26mg 122%
Vitamin B6 1.044mg 0.024mg 78%
Copper 0.633mg 0.048mg 65%
Magnesium 270mg 44mg 54%
Folate 237µg 62µg 44%
Vitamin B2 0.528mg 0.11mg 32%
Potassium 1260mg 240mg 30%
Vitamin B3 4.64mg 0.41mg 26%
Zinc 2.69mg 0.37mg 21%
Carbs 68.92g 8.35g 20%
Vitamin C 2.3mg 18.8mg 18%
Vitamin B5 0.921mg 0.055mg 17%
Phosphorus 148mg 59mg 13%
Protein 9g 2.8g 12%
Calories 265kcal 47kcal 11%
Polyunsaturated fat 1.369g 0.169g 8%
Saturated fat 1.551g 0.105g 7%
Fats 4.28g 0.4g 6%
Vitamin B1 0.177mg 0.107mg 6%
Choline 32.3mg 6%
Vitamin A 85µg 43µg 5%
Selenium 4.5µg 1.5µg 5%
Monounsaturated fat 0.716g 0.036g 2%
Fructose 1.13g 1%
Sodium 25mg 4mg 1%
Net carbs 26.42g 8.35g N/A
Sugar 4.09g N/A
Tryptophan 0.203mg 0.032mg 0%
Threonine 0.322mg 0.104mg 0%
Isoleucine 0.441mg 0.15mg 0%
Leucine 0.78mg 0.2mg 0%
Lysine 0.5mg 0.184mg 0%
Methionine 0.127mg 0.04mg 0%
Phenylalanine 0.449mg 0.154mg 0%
Valine 0.585mg 0.162mg 0%
Histidine 0.144mg 0.09mg 0%
Omega-3 - ALA 0.621g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
208%
Oregano
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
319%
Oregano
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 1.446g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $4.6)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 81)
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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.