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Garden cress vs. Oregano — In-Depth Nutrition Comparison

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Significant differences between Garden cress and Oregano

  • Garden cress has more Vitamin C, however, Oregano is richer in Iron, Manganese, Fiber, Calcium, Vitamin E, Vitamin K, Vitamin B6, Magnesium, and Copper.
  • Oregano covers your daily Iron needs 444% more than Garden cress.
  • Oregano has 30 times less Vitamin C than Garden cress. Garden cress has 69mg of Vitamin C, while Oregano has 2.3mg.

Specific food types used in this comparison are Cress, garden, raw and Spices, oregano, dried.

Infographic

Garden cress 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" 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
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 less SodiumSodium -44%
Contains more MagnesiumMagnesium +610.5%
Contains more CalciumCalcium +1871.6%
Contains more PotassiumPotassium +107.9%
Contains more IronIron +2730.8%
Contains more CopperCopper +272.4%
Contains more ZincZinc +1069.6%
Contains more PhosphorusPhosphorus +94.7%
Contains more ManganeseManganese +802.4%
Contains more SeleniumSelenium +400%

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 230% 415% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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 +2900%
Contains more Vitamin AVitamin A +306.6%
Contains more Vitamin EVitamin E +2508.6%
Contains more Vitamin B1Vitamin B1 +121.3%
Contains more Vitamin B2Vitamin B2 +103.1%
Contains more Vitamin B3Vitamin B3 +364%
Contains more Vitamin B5Vitamin B5 +280.6%
Contains more Vitamin B6Vitamin B6 +322.7%
Contains more Vitamin KVitamin K +14.7%
Contains more FolateFolate +196.3%
Contains more CholineCholine +65.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 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 WaterWater +800.3%
Contains more ProteinProtein +246.2%
Contains more FatsFats +511.4%
Contains more CarbsCarbs +1153.1%
Contains more OtherOther +337.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated Fat: Sat. Fat 0.023 g
Monounsaturated Fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 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 -98.5%
Contains more Mono. FatMonounsaturated Fat +199.6%
Contains more Poly. FatPolyunsaturated fat +500.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden cress Oregano Opinion
Calories 32kcal 265kcal Oregano
Protein 2.6g 9g Oregano
Fats 0.7g 4.28g Oregano
Vitamin C 69mg 2.3mg Garden cress
Net carbs 4.4g 26.42g Oregano
Carbs 5.5g 68.92g Oregano
Magnesium 38mg 270mg Oregano
Calcium 81mg 1597mg Oregano
Potassium 606mg 1260mg Oregano
Iron 1.3mg 36.8mg Oregano
Sugar 4.4g 4.09g Oregano
Fiber 1.1g 42.5g Oregano
Copper 0.17mg 0.633mg Oregano
Zinc 0.23mg 2.69mg Oregano
Phosphorus 76mg 148mg Oregano
Sodium 14mg 25mg Garden cress
Vitamin A 6917IU 1701IU Garden cress
Vitamin A 346µg 85µg Garden cress
Vitamin E 0.7mg 18.26mg Oregano
Manganese 0.553mg 4.99mg Oregano
Selenium 0.9µg 4.5µg Oregano
Vitamin B1 0.08mg 0.177mg Oregano
Vitamin B2 0.26mg 0.528mg Oregano
Vitamin B3 1mg 4.64mg Oregano
Vitamin B5 0.242mg 0.921mg Oregano
Vitamin B6 0.247mg 1.044mg Oregano
Vitamin K 541.9µg 621.7µg Oregano
Folate 80µg 237µg Oregano
Choline 19.5mg 32.3mg Oregano
Saturated Fat 0.023g 1.551g Garden cress
Monounsaturated Fat 0.239g 0.716g Oregano
Polyunsaturated fat 0.228g 1.369g Oregano
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
Garden cress 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
173%
Garden cress
213%
Oregano
Minerals Daily Need Coverage Score
33%
Garden cress
319%
Oregano

Comparison summary

Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 0.31g)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 1.528g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 5)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $4.6)
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.