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Caraway spice vs. Oregano — In-Depth Nutrition Comparison

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Important differences between Caraway spice and Oregano

  • Caraway spice has more Phosphorus, Copper, and Zinc, however, Oregano has more Vitamin K, Iron, Manganese, Vitamin E , Calcium, Folate, and Vitamin B6.
  • Oregano's daily need coverage for Vitamin K is 518% more.
  • Caraway spice has 4 times more Phosphorus than Oregano. Caraway spice has 568mg of Phosphorus, while Oregano has 148mg.

The food varieties used in the comparison are Spices, caraway seed and Spices, oregano, dried.

Infographic

Caraway spice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 184% 207% 119% 609% 303% 150% 243% 2.2% 170% 66%
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 CopperCopper +43.8%
Contains more ZincZinc +104.5%
Contains more PhosphorusPhosphorus +283.8%
Contains less SodiumSodium -32%
Contains more SeleniumSelenium +168.9%
Contains more CalciumCalcium +131.8%
Contains more IronIron +126.7%
Contains more ManganeseManganese +283.8%
~equal in Magnesium ~270mg
~equal in Potassium ~1260mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 70% 22% 50% 0% 96% 87% 68% 0% 83% 0% 0% 7.5% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 7.7% 102% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin CVitamin C +813%
Contains more Vitamin B1Vitamin B1 +116.4%
Contains more Vitamin AVitamin A +368.6%
Contains more Vitamin E Vitamin E +630.4%
Contains more Vitamin B2Vitamin B2 +39.3%
Contains more Vitamin B3Vitamin B3 +28.7%
Contains more Vitamin B6Vitamin B6 +190%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2270%
Contains more CholineCholine +30.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 15% 50% 10% 6%
Protein: 19.77 g
Fats: 14.59 g
Carbs: 49.9 g
Water: 9.87 g
Other: 5.87 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 ProteinProtein +119.7%
Contains more FatsFats +240.9%
Contains more CarbsCarbs +38.1%
Contains more OtherOther +34.1%
~equal in Water ~9.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
6% 65% 30%
Saturated Fat: Sat. Fat 0.62 g
Monounsaturated Fat: Mono. Fat 7.125 g
Polyunsaturated fat: Poly. Fat 3.272 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 -60%
Contains more Mono. FatMonounsaturated Fat +895.1%
Contains more Poly. FatPolyunsaturated fat +139%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caraway spice Oregano Opinion
Calories 333kcal 265kcal Caraway spice
Protein 19.77g 9g Caraway spice
Fats 14.59g 4.28g Caraway spice
Vitamin C 21mg 2.3mg Caraway spice
Net carbs 11.9g 26.42g Oregano
Carbs 49.9g 68.92g Oregano
Magnesium 258mg 270mg Oregano
Calcium 689mg 1597mg Oregano
Potassium 1351mg 1260mg Caraway spice
Iron 16.23mg 36.8mg Oregano
Sugar 0.64g 4.09g Caraway spice
Fiber 38g 42.5g Oregano
Copper 0.91mg 0.633mg Caraway spice
Zinc 5.5mg 2.69mg Caraway spice
Phosphorus 568mg 148mg Caraway spice
Sodium 17mg 25mg Caraway spice
Vitamin A 363IU 1701IU Oregano
Vitamin A RAE 18µg 85µg Oregano
Vitamin E 2.5mg 18.26mg Oregano
Manganese 1.3mg 4.99mg Oregano
Selenium 12.1µg 4.5µg Caraway spice
Vitamin B1 0.383mg 0.177mg Caraway spice
Vitamin B2 0.379mg 0.528mg Oregano
Vitamin B3 3.606mg 4.64mg Oregano
Vitamin B5 0.921mg Oregano
Vitamin B6 0.36mg 1.044mg Oregano
Vitamin K 0µg 621.7µg Oregano
Folate 10µg 237µg Oregano
Choline 24.7mg 32.3mg Oregano
Saturated Fat 0.62g 1.551g Caraway spice
Monounsaturated Fat 7.125g 0.716g Caraway spice
Polyunsaturated fat 3.272g 1.369g Caraway spice
Tryptophan 0.244mg 0.203mg Caraway spice
Threonine 0.756mg 0.322mg Caraway spice
Isoleucine 0.826mg 0.441mg Caraway spice
Leucine 1.218mg 0.78mg Caraway spice
Lysine 1.031mg 0.5mg Caraway spice
Methionine 0.361mg 0.127mg Caraway spice
Phenylalanine 0.867mg 0.449mg Caraway spice
Valine 1.037mg 0.585mg Caraway spice
Histidine 0.55mg 0.144mg Caraway spice
Fructose 1.13g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caraway spice Oregano
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
38%
Caraway spice
213%
Oregano
Minerals Daily Need Coverage Score
205%
Caraway spice
319%
Oregano

Comparison summary

Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Caraway spice
Caraway spice is lower in Sugar (difference - 3.45g)
Which food contains less Sodium?
Caraway spice
Caraway spice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Caraway spice
Caraway spice is lower in Saturated Fat (difference - 0.931g)
Which food is lower in glycemic index?
Caraway spice
Caraway spice is lower in glycemic index (difference - 5)
Which food is cheaper?
Caraway spice
Caraway spice is cheaper (difference - $4.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Caraway spice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170918/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.