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  6. Almonds vs. Oregano

Almonds vs. Oregano — In-Depth Nutrition Comparison

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How are almonds and oregano different?

  • Almonds are richer in vitamin E, phosphorus, and vitamin B2, while oregano is higher in vitamin K, iron, calcium, manganese, fiber, vitamin B6, and folate.
  • Oregano covers your daily need for vitamin K, 518% more than almonds.
  • Almonds contain 3 times more phosphorus than oregano. Almonds contain 481mg of phosphorus, while oregano contains 148mg.

Nuts, almonds and Spices, oregano, dried types were used in this article.

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 CopperCopper +62.9%
Contains more ZincZinc +16%
Contains more PhosphorusPhosphorus +225%
Contains less SodiumSodium -96%
Contains more CalciumCalcium +493.7%
Contains more PotassiumPotassium +71.9%
Contains more IronIron +891.9%
Contains more ManganeseManganese +129%
~equal in Magnesium ~270mg
~equal in Selenium ~4.5µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
Contains more Vitamin EVitamin E +40.4%
Contains more Vitamin B1Vitamin B1 +15.8%
Contains more Vitamin B2Vitamin B2 +115.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more Vitamin B6Vitamin B6 +662%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +438.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Oregano DV% diff.
Vitamin K 0µg 621.7µg 518%
Iron 3.71mg 36.8mg 414%
Calcium 269mg 1597mg 133%
Manganese 2.179mg 4.99mg 122%
Fiber 12.5g 42.5g 120%
Monounsaturated fat 31.551g 0.716g 77%
Polyunsaturated fat 12.329g 1.369g 73%
Fats 49.93g 4.28g 70%
Vitamin B6 0.137mg 1.044mg 70%
Vitamin E 25.63mg 18.26mg 49%
Phosphorus 481mg 148mg 48%
Folate 44µg 237µg 48%
Vitamin B2 1.138mg 0.528mg 47%
Copper 1.031mg 0.633mg 44%
Protein 21.15g 9g 24%
Calories 579kcal 265kcal 16%
Carbs 21.55g 68.92g 16%
Potassium 733mg 1260mg 16%
Saturated fat 3.802g 1.551g 10%
Vitamin A 0µg 85µg 9%
Vitamin B5 0.471mg 0.921mg 9%
Vitamin B3 3.618mg 4.64mg 6%
Zinc 3.12mg 2.69mg 4%
Choline 52.1mg 32.3mg 4%
Vitamin C 0mg 2.3mg 3%
Vitamin B1 0.205mg 0.177mg 2%
Sodium 1mg 25mg 1%
Selenium 4.1µg 4.5µg 1%
Fructose 0.11g 1.13g 1%
Protein per 100 calories 3.7g 3.4g N/A
Calories per 10 g protein 274kcal 294kcal N/A
Weight per 100 calories 17g 38g N/A
Unsaturated / Saturated Fat ratio 12 1.3 N/A
Net carbs 9.05g 26.42g N/A
Magnesium 270mg 270mg 0%
Sugar 4.35g 4.09g N/A
Starch 0.72g 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.203mg 0%
Threonine 0.601mg 0.322mg 0%
Isoleucine 0.751mg 0.441mg 0%
Leucine 1.473mg 0.78mg 0%
Lysine 0.568mg 0.5mg 0%
Methionine 0.157mg 0.127mg 0%
Phenylalanine 1.132mg 0.449mg 0%
Valine 0.855mg 0.585mg 0%
Histidine 0.539mg 0.144mg 0%
Omega-3 - ALA 0.003g 0.621g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +135%
Contains more FatsFats +1066.6%
Contains more CarbsCarbs +219.8%
Contains more WaterWater +125.2%
Contains more OtherOther +165.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +4306.6%
Contains more Poly. FatPolyunsaturated fat +800.6%
Contains less Sat. FatSaturated fat -59.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
22% 46% 28% 4%
Starch: 0 g
Sucrose: 0.91 g
Glucose: 1.9 g
Fructose: 1.13 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +334.1%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +1017.6%
Contains more FructoseFructose +927.3%
Contains more GalactoseGalactose +114.3%
~equal in Lactose ~0g

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.