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Coriander seeds vs. Oregano — In-Depth Nutrition Comparison

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Significant differences between Coriander seeds and Oregano

  • Coriander seeds have more Selenium, Copper, Phosphorus, Vitamin C, and Zinc, however, Oregano is richer in Iron, Manganese, Calcium, Folate, and Vitamin B2.
  • Oregano covers your daily Iron needs 256% more than Coriander seeds.
  • Oregano has 9 times less Vitamin C than Coriander seeds. Coriander seeds have 21mg of Vitamin C, while Oregano has 2.3mg.

Specific food types used in this comparison are Spices, coriander seed and Spices, oregano, dried.

Infographic

Coriander seeds 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 236% 213% 112% 612% 325% 128% 175% 4.6% 248% 143%
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 MagnesiumMagnesium +22.2%
Contains more CopperCopper +54%
Contains more ZincZinc +74.7%
Contains more PhosphorusPhosphorus +176.4%
Contains more SeleniumSelenium +482.2%
Contains more CalciumCalcium +125.2%
Contains more IronIron +125.5%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +162.6%
~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% 0% 0% 0% 60% 67% 40% 0% 0% 0% 0% 0% 0%
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 +35%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +82.1%
Contains more Vitamin B3Vitamin B3 +117.8%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 18% 55% 9% 6%
Protein: 12.37 g
Fats: 17.77 g
Carbs: 54.99 g
Water: 8.86 g
Other: 6.01 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 +37.4%
Contains more FatsFats +315.2%
Contains more CarbsCarbs +25.3%
Contains more WaterWater +12.1%
Contains more OtherOther +30.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
6% 83% 11%
Saturated Fat: Sat. Fat 0.99 g
Monounsaturated Fat: Mono. Fat 13.58 g
Polyunsaturated fat: Poly. Fat 1.75 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 -36.2%
Contains more Mono. FatMonounsaturated Fat +1796.6%
Contains more Poly. FatPolyunsaturated fat +27.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coriander seeds Oregano Opinion
Calories 298kcal 265kcal Coriander seeds
Protein 12.37g 9g Coriander seeds
Fats 17.77g 4.28g Coriander seeds
Vitamin C 21mg 2.3mg Coriander seeds
Net carbs 13.09g 26.42g Oregano
Carbs 54.99g 68.92g Oregano
Magnesium 330mg 270mg Coriander seeds
Calcium 709mg 1597mg Oregano
Potassium 1267mg 1260mg Coriander seeds
Iron 16.32mg 36.8mg Oregano
Sugar 4.09g Coriander seeds
Fiber 41.9g 42.5g Oregano
Copper 0.975mg 0.633mg Coriander seeds
Zinc 4.7mg 2.69mg Coriander seeds
Phosphorus 409mg 148mg Coriander seeds
Sodium 35mg 25mg Oregano
Vitamin A 0IU 1701IU Oregano
Vitamin A 0µg 85µg Oregano
Vitamin E 18.26mg Oregano
Manganese 1.9mg 4.99mg Oregano
Selenium 26.2µg 4.5µg Coriander seeds
Vitamin B1 0.239mg 0.177mg Coriander seeds
Vitamin B2 0.29mg 0.528mg Oregano
Vitamin B3 2.13mg 4.64mg Oregano
Vitamin B5 0.921mg Oregano
Vitamin B6 1.044mg Oregano
Vitamin K 621.7µg Oregano
Folate 0µg 237µg Oregano
Choline 32.3mg Oregano
Saturated Fat 0.99g 1.551g Coriander seeds
Monounsaturated Fat 13.58g 0.716g Coriander seeds
Polyunsaturated fat 1.75g 1.369g Coriander seeds
Tryptophan 0.203mg Oregano
Threonine 0.322mg Oregano
Isoleucine 0.441mg Oregano
Leucine 0.78mg Oregano
Lysine 0.5mg Oregano
Methionine 0.127mg Oregano
Phenylalanine 0.449mg Oregano
Valine 0.585mg Oregano
Histidine 0.144mg Oregano
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
Coriander seeds 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
18%
Coriander seeds
213%
Oregano
Minerals Daily Need Coverage Score
220%
Coriander seeds
319%
Oregano

Comparison summary

Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 10mg)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Coriander seeds
Coriander seeds is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated Fat?
Coriander seeds
Coriander seeds is lower in Saturated Fat (difference - 0.561g)
Which food is lower in glycemic index?
Coriander seeds
Coriander seeds is lower in glycemic index (difference - 5)
Which food is cheaper?
Coriander seeds
Coriander seeds is cheaper (difference - $4.6)
Which food is richer in minerals?
Coriander seeds
Coriander seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coriander seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170922/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.