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Soybean raw vs. Oregano — In-Depth Nutrition Comparison

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A recap on differences between soybean raw and oregano

  • Soybean raw is higher in copper, phosphorus, and vitamin B1, yet oregano is higher in vitamin K, iron, fiber, calcium, vitamin E, manganese, and vitamin B6.
  • Oregano covers your daily vitamin K needs 479% more than soybean raw.
  • Soybean raw contains 5 times more vitamin B1 than oregano. While soybean raw contains 0.874mg of vitamin B1, oregano contains only 0.177mg.

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

Infographic

Soybean raw vs Oregano 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 PotassiumPotassium +42.6%
Contains more CopperCopper +161.9%
Contains more ZincZinc +81.8%
Contains more PhosphorusPhosphorus +375.7%
Contains less SodiumSodium -92%
Contains more SeleniumSelenium +295.6%
Contains more CalciumCalcium +476.5%
Contains more IronIron +134.4%
Contains more ManganeseManganese +98.3%
~equal in Magnesium ~270mg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 CVitamin C +160.9%
Contains more Vitamin B1Vitamin B1 +393.8%
Contains more Vitamin B2Vitamin B2 +64.8%
Contains more FolateFolate +58.2%
Contains more CholineCholine +258.8%
Contains more Vitamin AVitamin A +8400%
Contains more Vitamin EVitamin E +2048.2%
Contains more Vitamin B3Vitamin B3 +185.9%
Contains more Vitamin B5Vitamin B5 +16.1%
Contains more Vitamin B6Vitamin B6 +176.9%
Contains more Vitamin KVitamin K +1222.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Oregano DV% diff.
Vitamin K 47µg 621.7µg 479%
Iron 15.7mg 36.8mg 264%
Fiber 9.3g 42.5g 133%
Calcium 277mg 1597mg 132%
Vitamin E 0.85mg 18.26mg 116%
Copper 1.658mg 0.633mg 114%
Manganese 2.517mg 4.99mg 108%
Phosphorus 704mg 148mg 79%
Polyunsaturated fat 11.255g 1.369g 66%
Vitamin B1 0.874mg 0.177mg 58%
Protein 36.49g 9g 55%
Vitamin B6 0.377mg 1.044mg 51%
Folate 375µg 237µg 35%
Vitamin B2 0.87mg 0.528mg 26%
Selenium 17.8µg 4.5µg 24%
Fats 19.94g 4.28g 24%
Zinc 4.89mg 2.69mg 20%
Vitamin B3 1.623mg 4.64mg 19%
Potassium 1797mg 1260mg 16%
Choline 115.9mg 32.3mg 15%
Carbs 30.16g 68.92g 13%
Monounsaturated fat 4.404g 0.716g 9%
Calories 446kcal 265kcal 9%
Vitamin A 1µg 85µg 9%
Saturated fat 2.884g 1.551g 6%
Vitamin C 6mg 2.3mg 4%
Vitamin B5 0.793mg 0.921mg 3%
Magnesium 280mg 270mg 2%
Fructose 1.13g 1%
Sodium 2mg 25mg 1%
Net carbs 20.86g 26.42g N/A
Sugar 7.33g 4.09g N/A
Tryptophan 0.591mg 0.203mg 0%
Threonine 1.766mg 0.322mg 0%
Isoleucine 1.971mg 0.441mg 0%
Leucine 3.309mg 0.78mg 0%
Lysine 2.706mg 0.5mg 0%
Methionine 0.547mg 0.127mg 0%
Phenylalanine 2.122mg 0.449mg 0%
Valine 2.029mg 0.585mg 0%
Histidine 1.097mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +305.4%
Contains more FatsFats +365.9%
Contains more CarbsCarbs +128.5%
Contains more WaterWater +16.3%
Contains more OtherOther +61.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 more Mono. FatMonounsaturated fat +515.1%
Contains more Poly. FatPolyunsaturated fat +722.1%
Contains less Sat. FatSaturated fat -46.2%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.