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Soup beans vs. Oregano — In-Depth Nutrition Comparison

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The main differences between soup beans and oregano

  • 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 has a lower glycemic index than soup beans.

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

Infographic

Soup beans vs Oregano 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
Contains more SeleniumSelenium +53.3%
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%

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.
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%
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%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +27.8%
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 FolateFolate +1875%
~equal in Vitamin A ~85µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more WaterWater +691.8%
Contains more ProteinProtein +73.4%
Contains more FatsFats +22.3%
Contains more CarbsCarbs +517.6%
Contains more OtherOther +417.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -11.7%
Contains more Mono. FatMonounsaturated fat +120.7%
Contains more Poly. FatPolyunsaturated fat +251%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Oregano
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
8%
Soup beans
208%
Oregano
Minerals Daily Need Coverage Score
31%
Soup beans
319%
Oregano

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 0.181g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $4.6)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 375mg)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 59)
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

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.