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Oregano vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between Oregano and Mackerel

  • Oregano is richer in Iron, Manganese, Fiber, Calcium, Copper, Folate, Vitamin B6, and Magnesium, yet Mackerel is richer in Vitamin B12, and Selenium.
  • Daily need coverage for Vitamin B12 from Mackerel is 792% higher.

Food types used in this article are Spices, oregano, dried and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Oregano vs Mackerel 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.
Contains more Calcium +10546.7%
Contains more Iron +2243.9%
Contains more Magnesium +178.4%
Contains more Potassium +214.2%
Contains less Sodium -69.9%
Contains more Zinc +186.2%
Contains more Copper +573.4%
Contains more Manganese +24850%
Contains more Phosphorus +87.8%
Contains more Selenium +1046.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +10546.7%
Contains more Iron +2243.9%
Contains more Magnesium +178.4%
Contains more Potassium +214.2%
Contains less Sodium -69.9%
Contains more Zinc +186.2%
Contains more Copper +573.4%
Contains more Manganese +24850%
Contains more Phosphorus +87.8%
Contains more Selenium +1046.7%

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.
:
Contains more Vitamin A +845%
Contains more Vitamin C +475%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B6 +127%
Contains more Folate +11750%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.99
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +845%
Contains more Vitamin C +475%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B6 +127%
Contains more Folate +11750%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.99

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Other +55.2%
Contains more Protein +165%
Contains more Fats +316.1%
Contains more Water +436.5%
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Other +55.2%
Contains more Protein +165%
Contains more Fats +316.1%
Contains more Water +436.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -62.9%
Contains more Monounsaturated Fat +878.5%
Contains more Polyunsaturated fat +214.1%
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -62.9%
Contains more Monounsaturated Fat +878.5%
Contains more Polyunsaturated fat +214.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Mackerel Opinion
Net carbs 26.42g 0g Oregano
Protein 9g 23.85g Mackerel
Fats 4.28g 17.81g Mackerel
Carbs 68.92g 0g Oregano
Calories 265kcal 262kcal Oregano
Fructose 1.13g Oregano
Sugar 4.09g Mackerel
Fiber 42.5g 0g Oregano
Calcium 1597mg 15mg Oregano
Iron 36.8mg 1.57mg Oregano
Magnesium 270mg 97mg Oregano
Phosphorus 148mg 278mg Mackerel
Potassium 1260mg 401mg Oregano
Sodium 25mg 83mg Oregano
Zinc 2.69mg 0.94mg Oregano
Copper 0.633mg 0.094mg Oregano
Manganese 4.99mg 0.02mg Oregano
Selenium 4.5µg 51.6µg Mackerel
Vitamin A 1701IU 180IU Oregano
Vitamin A RAE 85µg 54µg Oregano
Vitamin E 18.26mg Oregano
Vitamin C 2.3mg 0.4mg Oregano
Vitamin B1 0.177mg 0.159mg Oregano
Vitamin B2 0.528mg 0.412mg Oregano
Vitamin B3 4.64mg 6.85mg Mackerel
Vitamin B5 0.921mg 0.99mg Mackerel
Vitamin B6 1.044mg 0.46mg Oregano
Folate 237µg 2µg Oregano
Vitamin B12 0µg 19µg Mackerel
Vitamin K 621.7µg Oregano
Tryptophan 0.203mg 0.267mg Mackerel
Threonine 0.322mg 1.045mg Mackerel
Isoleucine 0.441mg 1.099mg Mackerel
Leucine 0.78mg 1.938mg Mackerel
Lysine 0.5mg 2.19mg Mackerel
Methionine 0.127mg 0.706mg Mackerel
Phenylalanine 0.449mg 0.931mg Mackerel
Valine 0.585mg 1.228mg Mackerel
Histidine 0.144mg 0.702mg Mackerel
Cholesterol 0mg 75mg Oregano
Saturated Fat 1.551g 4.176g Oregano
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 0.716g 7.006g Mackerel
Polyunsaturated fat 1.369g 4.3g Mackerel
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
230%
Oregano
235%
Mackerel
Minerals Daily Need Coverage Score
319%
Oregano
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 2.625g)
Which food is cheaper?
Oregano
Oregano is cheaper (difference - $2.4)
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 is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 4.09g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 5)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.