Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mackerel vs. Oregano — In-Depth Nutrition Comparison

Compare

What are the differences between Mackerel and Oregano?

  • Mackerel is higher in Vitamin B12, Vitamin D, and Selenium, yet Oregano is higher in Vitamin K, Iron, Fiber, Calcium, Vitamin E, and Copper.
  • Oregano's daily need coverage for Vitamin K is 512% more.
  • The amount of Sodium in Oregano is lower.

We used Fish, mackerel, salted and Spices, oregano, dried types in this article.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 PhosphorusPhosphorus +71.6%
Contains more SeleniumSelenium +1531.1%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +2319.7%
Contains more PotassiumPotassium +142.3%
Contains more IronIron +2528.6%
Contains more CopperCopper +533%
Contains more ZincZinc +144.5%
Contains less SodiumSodium -99.4%

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 0% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Oregano
10
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 DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +214.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +983.4%
Contains more Vitamin EVitamin E +667.2%
Contains more Vitamin B1Vitamin B1 +785%
Contains more Vitamin B2Vitamin B2 +177.9%
Contains more Vitamin B3Vitamin B3 +40.6%
Contains more Vitamin B6Vitamin B6 +154.6%
Contains more Vitamin KVitamin K +7870.5%
Contains more FolateFolate +1480%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 ProteinProtein +105.6%
Contains more FatsFats +486.4%
Contains more WaterWater +333%
Contains more OtherOther +70.3%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 more Mono. FatMonounsaturated Fat +1062%
Contains more Poly. FatPolyunsaturated fat +353.6%
Contains less Sat. FatSaturated Fat -78.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Oregano Opinion
Calories 305kcal 265kcal Mackerel
Protein 18.5g 9g Mackerel
Fats 25.1g 4.28g Mackerel
Vitamin C 0mg 2.3mg Oregano
Net carbs 0g 26.42g Oregano
Carbs 0g 68.92g Oregano
Cholesterol 95mg 0mg Oregano
Vitamin D 1006IU 0IU Mackerel
Magnesium 60mg 270mg Oregano
Calcium 66mg 1597mg Oregano
Potassium 520mg 1260mg Oregano
Iron 1.4mg 36.8mg Oregano
Sugar 0g 4.09g Mackerel
Fiber 0g 42.5g Oregano
Copper 0.1mg 0.633mg Oregano
Zinc 1.1mg 2.69mg Oregano
Phosphorus 254mg 148mg Mackerel
Sodium 4450mg 25mg Oregano
Vitamin A 157IU 1701IU Oregano
Vitamin A 47µg 85µg Oregano
Vitamin E 2.38mg 18.26mg Oregano
Vitamin D 25.2µg 0µg Mackerel
Manganese 4.99mg Oregano
Selenium 73.4µg 4.5µg Mackerel
Vitamin B1 0.02mg 0.177mg Oregano
Vitamin B2 0.19mg 0.528mg Oregano
Vitamin B3 3.3mg 4.64mg Oregano
Vitamin B5 0.921mg Oregano
Vitamin B6 0.41mg 1.044mg Oregano
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 621.7µg Oregano
Folate 15µg 237µg Oregano
Choline 101.6mg 32.3mg Mackerel
Saturated Fat 7.148g 1.551g Oregano
Monounsaturated Fat 8.32g 0.716g Mackerel
Polyunsaturated fat 6.21g 1.369g Mackerel
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 - EPA 1.619g 0g Mackerel
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - ALA 0.621g Oregano
Omega-3 - DPA 0.391g 0g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Oregano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
200%
Mackerel
213%
Oregano
Minerals Daily Need Coverage Score
131%
Mackerel
319%
Oregano

Comparison summary

Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 4425mg)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 5.597g)
Which food is cheaper?
Oregano
Oregano is cheaper (difference - $2.4)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 4.09g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 5)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.