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  6. Arugula vs. Oregano

Arugula vs. Oregano — In-Depth Nutrition Comparison

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What are the main differences between arugula and oregano?

  • Oregano has more iron, vitamin K, manganese, fiber, calcium, vitamin E, vitamin B6, copper, magnesium, and folate than arugula.
  • Oregano's daily need coverage for iron is 442% higher.
  • Arugula has a higher glycemic index (32) than oregano (5).

We used Arugula, raw and Spices, oregano, dried types in this comparison.

Infographic

Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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 MagnesiumMagnesium +474.5%
Contains more CalciumCalcium +898.1%
Contains more PotassiumPotassium +241.5%
Contains more IronIron +2420.5%
Contains more CopperCopper +732.9%
Contains more ZincZinc +472.3%
Contains more PhosphorusPhosphorus +184.6%
Contains more ManganeseManganese +1454.5%
Contains more SeleniumSelenium +1400%
~equal in Sodium ~25mg

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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
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 CVitamin C +552.2%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin EVitamin E +4146.5%
Contains more Vitamin B1Vitamin B1 +302.3%
Contains more Vitamin B2Vitamin B2 +514%
Contains more Vitamin B3Vitamin B3 +1421.3%
Contains more Vitamin B5Vitamin B5 +110.8%
Contains more Vitamin B6Vitamin B6 +1330.1%
Contains more Vitamin KVitamin K +472.5%
Contains more FolateFolate +144.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Oregano DV% diff.
Iron 1.46mg 36.8mg 442%
Vitamin K 108.6µg 621.7µg 428%
Manganese 0.321mg 4.99mg 203%
Fiber 1.6g 42.5g 164%
Calcium 160mg 1597mg 144%
Vitamin E 0.43mg 18.26mg 119%
Vitamin B6 0.073mg 1.044mg 75%
Copper 0.076mg 0.633mg 62%
Magnesium 47mg 270mg 53%
Folate 97µg 237µg 35%
Vitamin B2 0.086mg 0.528mg 34%
Vitamin B3 0.305mg 4.64mg 27%
Potassium 369mg 1260mg 26%
Carbs 3.65g 68.92g 22%
Zinc 0.47mg 2.69mg 20%
Vitamin C 15mg 2.3mg 14%
Phosphorus 52mg 148mg 14%
Protein 2.58g 9g 13%
Calories 25kcal 265kcal 12%
Vitamin B1 0.044mg 0.177mg 11%
Vitamin B5 0.437mg 0.921mg 10%
Selenium 0.3µg 4.5µg 8%
Saturated fat 0.086g 1.551g 7%
Polyunsaturated fat 0.319g 1.369g 7%
Fats 0.66g 4.28g 6%
Vitamin A 119µg 85µg 4%
Choline 15.3mg 32.3mg 3%
Monounsaturated fat 0.049g 0.716g 2%
Fructose 1.13g 1%
Protein per 100 calories 10g 3.4g N/A
Calories per 10 g protein 97kcal 294kcal N/A
Weight per 100 calories 400g 38g N/A
Unsaturated / Saturated Fat ratio 4.3 1.3 N/A
Net carbs 2.05g 26.42g N/A
Sugar 2.05g 4.09g N/A
Sodium 27mg 25mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 +823.6%
Contains more ProteinProtein +248.8%
Contains more FatsFats +548.5%
Contains more CarbsCarbs +1788.2%
Contains more OtherOther +462.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 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 -94.5%
Contains more Mono. FatMonounsaturated fat +1361.2%
Contains more Poly. FatPolyunsaturated fat +329.2%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.