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  6. Avocado vs. Oregano

Avocado vs. Oregano — In-Depth Nutrition Comparison

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The main differences between avocados and oregano

  • Oregano is richer than avocados in vitamin K, iron, manganese, calcium, fiber, vitamin E, vitamin B6, magnesium, copper, and folate.
  • Daily need coverage for vitamin K for oregano is 501% higher.
  • Oregano has a lower glycemic index than avocados.

Food types used in this article are Avocados, raw, all commercial varieties and Spices, oregano, dried.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 less SodiumSodium -72%
Contains more MagnesiumMagnesium +831%
Contains more CalciumCalcium +13208.3%
Contains more PotassiumPotassium +159.8%
Contains more IronIron +6590.9%
Contains more CopperCopper +233.2%
Contains more ZincZinc +320.3%
Contains more PhosphorusPhosphorus +184.6%
Contains more ManganeseManganese +3414.1%
Contains more SeleniumSelenium +1025%

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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
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 +334.8%
Contains more Vitamin B5Vitamin B5 +50.8%
Contains more Vitamin AVitamin A +1114.3%
Contains more Vitamin EVitamin E +782.1%
Contains more Vitamin B1Vitamin B1 +164.2%
Contains more Vitamin B2Vitamin B2 +306.2%
Contains more Vitamin B3Vitamin B3 +167%
Contains more Vitamin B6Vitamin B6 +306.2%
Contains more Vitamin KVitamin K +2860.5%
Contains more FolateFolate +192.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Oregano DV% diff.
Vitamin K 21µg 621.7µg 501%
Iron 0.55mg 36.8mg 453%
Manganese 0.142mg 4.99mg 211%
Calcium 12mg 1597mg 159%
Fiber 6.7g 42.5g 143%
Vitamin E 2.07mg 18.26mg 108%
Vitamin B6 0.257mg 1.044mg 61%
Magnesium 29mg 270mg 57%
Copper 0.19mg 0.633mg 49%
Folate 81µg 237µg 39%
Vitamin B2 0.13mg 0.528mg 31%
Potassium 485mg 1260mg 23%
Monounsaturated fat 9.799g 0.716g 23%
Carbs 8.53g 68.92g 20%
Zinc 0.64mg 2.69mg 19%
Vitamin B3 1.738mg 4.64mg 18%
Fats 14.66g 4.28g 16%
Protein 2g 9g 14%
Phosphorus 52mg 148mg 14%
Vitamin C 10mg 2.3mg 9%
Vitamin A 7µg 85µg 9%
Vitamin B1 0.067mg 0.177mg 9%
Vitamin B5 1.389mg 0.921mg 9%
Selenium 0.4µg 4.5µg 7%
Calories 160kcal 265kcal 5%
Choline 14.2mg 32.3mg 3%
Saturated fat 2.126g 1.551g 3%
Polyunsaturated fat 1.816g 1.369g 3%
Sodium 7mg 25mg 1%
Fructose 0.12g 1.13g 1%
Protein per 100 calories 1.3g 3.4g N/A
Calories per 10 g protein 800kcal 294kcal N/A
Weight per 100 calories 63g 38g N/A
Unsaturated / Saturated Fat ratio 5.5 1.3 N/A
Net carbs 1.83g 26.42g N/A
Sugar 0.66g 4.09g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.203mg 0%
Threonine 0.073mg 0.322mg 0%
Isoleucine 0.084mg 0.441mg 0%
Leucine 0.143mg 0.78mg 0%
Lysine 0.132mg 0.5mg 0%
Methionine 0.038mg 0.127mg 0%
Phenylalanine 0.097mg 0.449mg 0%
Valine 0.107mg 0.585mg 0%
Histidine 0.049mg 0.144mg 0%
Omega-3 - ALA 0.111g 0.621g N/A
Omega-6 - Gamma-linoleic acid 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 FatsFats +242.5%
Contains more WaterWater +637.5%
Contains more ProteinProtein +350%
Contains more CarbsCarbs +708%
Contains more OtherOther +398.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +1268.6%
Contains more Poly. FatPolyunsaturated fat +32.7%
Contains less Sat. FatSaturated fat -27%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 +1416.7%
Contains more GlucoseGlucose +413.5%
Contains more FructoseFructose +841.7%
Contains more GalactoseGalactose +50%
~equal in Lactose ~0g
~equal in Maltose ~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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.