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Fenugreek vs. Oregano — In-Depth Nutrition Comparison

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What are the main differences between Fenugreek and Oregano?

  • Fenugreek is richer in Copper, and Phosphorus, while Oregano is higher in Manganese, Calcium, Fiber, Folate, Iron, Vitamin B6, Magnesium, and Vitamin B3.
  • Oregano's daily need coverage for Manganese is 164% higher.
  • Oregano has 2 times less Phosphorus than Fenugreek. Fenugreek has 296mg of Phosphorus, while Oregano has 148mg.

We used Spices, fenugreek seed and Spices, oregano, dried types in this comparison.

Infographic

Fenugreek 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.
Contains more Phosphorus +100%
Contains more Copper +75.4%
Contains more Selenium +40%
Contains more Calcium +807.4%
Contains more Magnesium +41.4%
Contains more Potassium +63.6%
Contains less Sodium -62.7%
Contains more Manganese +306.4%
Equal in Iron - 36.8
Equal in Zinc - 2.69
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 1258% 137% 127% 68% 9% 69% 370% 161% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Contains more Phosphorus +100%
Contains more Copper +75.4%
Contains more Selenium +40%
Contains more Calcium +807.4%
Contains more Magnesium +41.4%
Contains more Potassium +63.6%
Contains less Sodium -62.7%
Contains more Manganese +306.4%
Equal in Iron - 36.8
Equal in Zinc - 2.69

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.
:
Contains more Vitamin C +30.4%
Contains more Vitamin B1 +81.9%
Contains more Vitamin A +2735%
Contains more Vitamin B2 +44.3%
Contains more Vitamin B3 +182.9%
Contains more Vitamin B6 +74%
Contains more Folate +315.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 10% 81% 85% 31% 0% 139% 43% 0% 0%
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 C +30.4%
Contains more Vitamin B1 +81.9%
Contains more Vitamin A +2735%
Contains more Vitamin B2 +44.3%
Contains more Vitamin B3 +182.9%
Contains more Vitamin B6 +74%
Contains more Folate +315.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +155.6%
Contains more Fats +49.8%
Contains more Carbs +18.1%
Contains more Water +12.3%
Contains more Other +131.5%
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 Protein +155.6%
Contains more Fats +49.8%
Contains more Carbs +18.1%
Contains more Water +12.3%
Contains more Other +131.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Equal in Saturated Fat - 1.551
100%
Saturated Fat: 1.46 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Equal in Saturated Fat - 1.551

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fenugreek 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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Fenugreek Oregano Opinion
Net carbs 33.75g 26.42g Fenugreek
Protein 23g 9g Fenugreek
Fats 6.41g 4.28g Fenugreek
Carbs 58.35g 68.92g Oregano
Calories 323kcal 265kcal Fenugreek
Fructose 1.13g Oregano
Sugar 4.09g Fenugreek
Fiber 24.6g 42.5g Oregano
Calcium 176mg 1597mg Oregano
Iron 33.53mg 36.8mg Oregano
Magnesium 191mg 270mg Oregano
Phosphorus 296mg 148mg Fenugreek
Potassium 770mg 1260mg Oregano
Sodium 67mg 25mg Oregano
Zinc 2.5mg 2.69mg Oregano
Copper 1.11mg 0.633mg Fenugreek
Manganese 1.228mg 4.99mg Oregano
Selenium 6.3µg 4.5µg Fenugreek
Vitamin A 60IU 1701IU Oregano
Vitamin A RAE 3µg 85µg Oregano
Vitamin E 18.26mg Oregano
Vitamin C 3mg 2.3mg Fenugreek
Vitamin B1 0.322mg 0.177mg Fenugreek
Vitamin B2 0.366mg 0.528mg Oregano
Vitamin B3 1.64mg 4.64mg Oregano
Vitamin B5 0.921mg Oregano
Vitamin B6 0.6mg 1.044mg Oregano
Folate 57µg 237µg Oregano
Vitamin K 621.7µg Oregano
Tryptophan 0.391mg 0.203mg Fenugreek
Threonine 0.898mg 0.322mg Fenugreek
Isoleucine 1.241mg 0.441mg Fenugreek
Leucine 1.757mg 0.78mg Fenugreek
Lysine 1.684mg 0.5mg Fenugreek
Methionine 0.338mg 0.127mg Fenugreek
Phenylalanine 1.089mg 0.449mg Fenugreek
Valine 1.102mg 0.585mg Fenugreek
Histidine 0.668mg 0.144mg Fenugreek
Saturated Fat 1.46g 1.551g Fenugreek
Monounsaturated Fat 0.716g Oregano
Polyunsaturated fat 1.369g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fenugreek Oregano
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Fenugreek
230%
Oregano
Minerals Daily Need Coverage Score
228%
Fenugreek
319%
Oregano

Comparison summary

Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 42mg)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated Fat?
Fenugreek
Fenugreek is lower in Saturated Fat (difference - 0.091g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 5)
Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $3)
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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.