Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Buckwheat vs Oregano - In-Depth Nutrition Comparison

Compare

A recap on differences between Buckwheat and Oregano

  • Buckwheat is higher in Copper, Phosphorus, and Vitamin B3, yet Oregano is higher in Iron, Manganese, Calcium, Fiber, Vitamin B6, Folate, and Potassium.
  • Oregano covers your daily Iron needs 433% more than Buckwheat.
  • Buckwheat contains 2 times more Phosphorus than Oregano. While Buckwheat contains 347mg of Phosphorus, Oregano contains only 148mg.

Food varieties used in this article are Buckwheat and Spices, oregano, dried.

Infographic

Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +134.5%
Contains less Sodium -96%
Contains more Copper +73.8%
Contains more Calcium +8772.2%
Contains more Iron +1572.7%
Contains more Magnesium +16.9%
Contains more Potassium +173.9%
Contains more Zinc +12.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Contains more Phosphorus +134.5%
Contains less Sodium -96%
Contains more Copper +73.8%
Contains more Calcium +8772.2%
Contains more Iron +1572.7%
Contains more Magnesium +16.9%
Contains more Potassium +173.9%
Contains more Zinc +12.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +51.3%
Contains more Vitamin B5 +33.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.2%
Contains more Vitamin B2 +24.2%
Contains more Vitamin B6 +397.1%
Contains more Folate +690%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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 B3 +51.3%
Contains more Vitamin B5 +33.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.2%
Contains more Vitamin B2 +24.2%
Contains more Vitamin B6 +397.1%
Contains more Folate +690%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Oregano
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Oregano Opinion
Net carbs 61.5g 26.42g Buckwheat
Protein 13.25g 9g Buckwheat
Fats 3.4g 4.28g Oregano
Carbs 71.5g 68.92g Buckwheat
Calories 343kcal 265kcal Buckwheat
Starch g g
Fructose g 1.13g Oregano
Sugar g 4.09g Buckwheat
Fiber 10g 42.5g Oregano
Calcium 18mg 1597mg Oregano
Iron 2.2mg 36.8mg Oregano
Magnesium 231mg 270mg Oregano
Phosphorus 347mg 148mg Buckwheat
Potassium 460mg 1260mg Oregano
Sodium 1mg 25mg Buckwheat
Zinc 2.4mg 2.69mg Oregano
Copper 1.1mg 0.633mg Buckwheat
Vitamin A 0IU 1701IU Oregano
Vitamin E mg 18.26mg Oregano
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 2.3mg Oregano
Vitamin B1 0.101mg 0.177mg Oregano
Vitamin B2 0.425mg 0.528mg Oregano
Vitamin B3 7.02mg 4.64mg Buckwheat
Vitamin B5 1.233mg 0.921mg Buckwheat
Vitamin B6 0.21mg 1.044mg Oregano
Folate 30µg 237µg Oregano
Vitamin B12 0µg 0µg
Vitamin K µg 621.7µg Oregano
Tryptophan 0.192mg 0.203mg Oregano
Threonine 0.506mg 0.322mg Buckwheat
Isoleucine 0.498mg 0.441mg Buckwheat
Leucine 0.832mg 0.78mg Buckwheat
Lysine 0.672mg 0.5mg Buckwheat
Methionine 0.172mg 0.127mg Buckwheat
Phenylalanine 0.52mg 0.449mg Buckwheat
Valine 0.678mg 0.585mg Buckwheat
Histidine 0.309mg 0.144mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 1.551g Buckwheat
Monounsaturated Fat 1.04g 0.716g Buckwheat
Polyunsaturated fat 1.039g 1.369g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Oregano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
230
Oregano
Mineral Summary Score
109
Buckwheat
314
Oregano

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
54%
Oregano
Carbohydrates
72%
Buckwheat
69%
Oregano
Fats
16%
Buckwheat
20%
Oregano

Comparison summary

Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.81g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.