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Cashew vs Oregano - In-Depth Nutrition Comparison

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The main differences between Cashew and Oregano

  • Cashew is richer in Copper, and Phosphorus, yet Oregano is richer in Vitamin K, Iron, Fiber, Calcium, Manganese, Vitamin E , Folate, and Vitamin B6.
  • Daily need coverage for Vitamin K from Oregano is 490% higher.
  • Cashew contains 4 times more Phosphorus than Oregano. Cashew contains 593mg of Phosphorus, while Oregano contains 148mg.

Food types used in this article are Nuts, cashew nuts, raw and Spices, oregano, dried.

Infographic

Cashew 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
Cashew
5
:
Contains more Phosphorus +300.7%
Contains less Sodium -52%
Contains more Zinc +114.9%
Contains more Copper +246.8%
Contains more Calcium +4216.2%
Contains more Iron +450.9%
Contains more Potassium +90.9%
Equal in Magnesium - 270
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Contains more Phosphorus +300.7%
Contains less Sodium -52%
Contains more Zinc +114.9%
Contains more Copper +246.8%
Contains more Calcium +4216.2%
Contains more Iron +450.9%
Contains more Potassium +90.9%
Equal in Magnesium - 270

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
Cashew
1
:
Contains more Vitamin B1 +139%
Contains more Vitamin A +∞%
Contains more Vitamin E +1928.9%
Contains more Vitamin C +360%
Contains more Vitamin B2 +810.3%
Contains more Vitamin B3 +336.9%
Contains more Vitamin B6 +150.4%
Contains more Folate +848%
Contains more Vitamin K +1723.2%
Equal in Vitamin B5 - 0.921
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
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 B1 +139%
Contains more Vitamin A +∞%
Contains more Vitamin E +1928.9%
Contains more Vitamin C +360%
Contains more Vitamin B2 +810.3%
Contains more Vitamin B3 +336.9%
Contains more Vitamin B6 +150.4%
Contains more Folate +848%
Contains more Vitamin K +1723.2%
Equal in Vitamin B5 - 0.921

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.
Cashew Oregano
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cashew Oregano Opinion
Net carbs 26.89g 26.42g Cashew
Protein 18.22g 9g Cashew
Fats 43.85g 4.28g Cashew
Carbs 30.19g 68.92g Oregano
Calories 553kcal 265kcal Cashew
Starch 23.49g g Cashew
Fructose 0.05g 1.13g Oregano
Sugar 5.91g 4.09g Oregano
Fiber 3.3g 42.5g Oregano
Calcium 37mg 1597mg Oregano
Iron 6.68mg 36.8mg Oregano
Magnesium 292mg 270mg Cashew
Phosphorus 593mg 148mg Cashew
Potassium 660mg 1260mg Oregano
Sodium 12mg 25mg Cashew
Zinc 5.78mg 2.69mg Cashew
Copper 2.195mg 0.633mg Cashew
Vitamin A 0IU 1701IU Oregano
Vitamin E 0.9mg 18.26mg Oregano
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 2.3mg Oregano
Vitamin B1 0.423mg 0.177mg Cashew
Vitamin B2 0.058mg 0.528mg Oregano
Vitamin B3 1.062mg 4.64mg Oregano
Vitamin B5 0.864mg 0.921mg Oregano
Vitamin B6 0.417mg 1.044mg Oregano
Folate 25µg 237µg Oregano
Vitamin B12 0µg 0µg
Vitamin K 34.1µg 621.7µg Oregano
Tryptophan 0.287mg 0.203mg Cashew
Threonine 0.688mg 0.322mg Cashew
Isoleucine 0.789mg 0.441mg Cashew
Leucine 1.472mg 0.78mg Cashew
Lysine 0.928mg 0.5mg Cashew
Methionine 0.362mg 0.127mg Cashew
Phenylalanine 0.951mg 0.449mg Cashew
Valine 1.094mg 0.585mg Cashew
Histidine 0.456mg 0.144mg Cashew
Cholesterol 0mg 0mg
Trans Fat g 0g Cashew
Saturated Fat 7.783g 1.551g Oregano
Monounsaturated Fat 23.797g 0.716g Cashew
Polyunsaturated fat 7.845g 1.369g Cashew

Which food is preferable for your diet?

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

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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
34
Cashew
230
Oregano
Mineral Summary Score
209
Cashew
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
109%
Cashew
54%
Oregano
Carbohydrates
30%
Cashew
69%
Oregano
Fats
202%
Cashew
20%
Oregano

Comparison summary

Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 6.232g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 13mg)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $2.1)
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

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.