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  6. Almond vs. Oregano

Almond vs. Oregano — In-Depth Nutrition Comparison

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How are Almond and Oregano different?

  • Almond is 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 of Vitamin K 518% more than Almond.
  • Almond contains 3 times more Phosphorus than Oregano. Almond contains 481mg of Phosphorus, while Oregano contains 148mg.

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

Infographic

Almond 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.
Almond
Almond
4
:
5
Oregano
Oregano
Contains more Phosphorus +225%
Contains less Sodium -96%
Contains more Zinc +16%
Contains more Copper +62.9%
Contains more Calcium +493.7%
Contains more Iron +891.9%
Contains more Potassium +71.9%
Contains more Manganese +129%
Equal in Magnesium - 270
Equal in Selenium - 4.5
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Oregano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Contains more Phosphorus +225%
Contains less Sodium -96%
Contains more Zinc +16%
Contains more Copper +62.9%
Contains more Calcium +493.7%
Contains more Iron +891.9%
Contains more Potassium +71.9%
Contains more Manganese +129%
Equal in Magnesium - 270
Equal in Selenium - 4.5

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.
Almond
Almond
3
:
7
Oregano
Oregano
Contains more Vitamin E +40.4%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B2 +115.5%
Contains more Vitamin A +84950%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B5 +95.5%
Contains more Vitamin B6 +662%
Contains more Folate +438.6%
Contains more Vitamin K +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Oregano
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%
Contains more Vitamin E +40.4%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B2 +115.5%
Contains more Vitamin A +84950%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B5 +95.5%
Contains more Vitamin B6 +662%
Contains more Folate +438.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
2
:
3
Oregano
Oregano
Contains more Protein +135%
Contains more Fats +1066.6%
Contains more Carbs +219.8%
Contains more Water +125.2%
Contains more Other +165.9%
Almond
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
Oregano
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 Protein +135%
Contains more Fats +1066.6%
Contains more Carbs +219.8%
Contains more Water +125.2%
Contains more Other +165.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Oregano
Oregano
Contains more Monounsaturated Fat +4306.6%
Contains more Polyunsaturated fat +800.6%
Contains less Saturated Fat -59.2%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Oregano
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Contains more Monounsaturated Fat +4306.6%
Contains more Polyunsaturated fat +800.6%
Contains less Saturated Fat -59.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
3
:
3
Oregano
Oregano
Contains more Starch +∞%
Contains more Sucrose +334.1%
Contains more Maltose +∞%
Contains more Glucose +1017.6%
Contains more Fructose +927.3%
Contains more Galactose +114.3%
Almond
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
Oregano
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 Starch +∞%
Contains more Sucrose +334.1%
Contains more Maltose +∞%
Contains more Glucose +1017.6%
Contains more Fructose +927.3%
Contains more Galactose +114.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Oregano Opinion
Net carbs 9.05g 26.42g Oregano
Protein 21.15g 9g Almond
Fats 49.93g 4.28g Almond
Carbs 21.55g 68.92g Oregano
Calories 579kcal 265kcal Almond
Starch 0.72g Almond
Fructose 0.11g 1.13g Oregano
Sugar 4.35g 4.09g Oregano
Fiber 12.5g 42.5g Oregano
Calcium 269mg 1597mg Oregano
Iron 3.71mg 36.8mg Oregano
Magnesium 270mg 270mg
Phosphorus 481mg 148mg Almond
Potassium 733mg 1260mg Oregano
Sodium 1mg 25mg Almond
Zinc 3.12mg 2.69mg Almond
Copper 1.031mg 0.633mg Almond
Manganese 2.179mg 4.99mg Oregano
Selenium 4.1µg 4.5µg Oregano
Vitamin A 2IU 1701IU Oregano
Vitamin A RAE 0µg 85µg Oregano
Vitamin E 25.63mg 18.26mg Almond
Vitamin C 0mg 2.3mg Oregano
Vitamin B1 0.205mg 0.177mg Almond
Vitamin B2 1.138mg 0.528mg Almond
Vitamin B3 3.618mg 4.64mg Oregano
Vitamin B5 0.471mg 0.921mg Oregano
Vitamin B6 0.137mg 1.044mg Oregano
Folate 44µg 237µg Oregano
Vitamin K 0µg 621.7µg Oregano
Tryptophan 0.211mg 0.203mg Almond
Threonine 0.601mg 0.322mg Almond
Isoleucine 0.751mg 0.441mg Almond
Leucine 1.473mg 0.78mg Almond
Lysine 0.568mg 0.5mg Almond
Methionine 0.157mg 0.127mg Almond
Phenylalanine 1.132mg 0.449mg Almond
Valine 0.855mg 0.585mg Almond
Histidine 0.539mg 0.144mg Almond
Trans Fat 0.015g 0g Oregano
Saturated Fat 3.802g 1.551g Oregano
Monounsaturated Fat 31.551g 0.716g Almond
Polyunsaturated fat 12.329g 1.369g Almond
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Oregano
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
82%
Almond
230%
Oregano
Minerals Daily Need Coverage Score
142%
Almond
319%
Oregano

Comparison summary

Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 0.26g)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 2.251g)
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 Sodium?
Almond
Almond contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 5)
Which food is cheaper?
Almond
Almond is cheaper (difference - $2.2)
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. Almond - 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.