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Buckwheat vs Oregano - In-Depth Nutrition Comparison

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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.

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Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Copper +73.8%
Contains more Phosphorus +134.5%
Contains less Sodium -96%
Contains more Iron +1572.7%
Contains more Calcium +8772.2%
Contains more Potassium +173.9%
Contains more Magnesium +16.9%
Contains more Zinc +12.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1380% 480% 112% 193% 212% 74% 64% 4%
Contains more Copper +73.8%
Contains more Phosphorus +134.5%
Contains less Sodium -96%
Contains more Iron +1572.7%
Contains more Calcium +8772.2%
Contains more Potassium +173.9%
Contains more Magnesium +16.9%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +75.2%
Contains more Vitamin B2 +24.2%
Contains more Vitamin B6 +397.1%
Contains more Folate +690%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 103% 366% 0% 45% 122% 87% 56% 241% 0% 1555% 178%
Contains more Vitamin B3 +51.3%
Contains more Vitamin B5 +33.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +75.2%
Contains more Vitamin B2 +24.2%
Contains more Vitamin B6 +397.1%
Contains more Folate +690%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.