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  6. Salmon raw vs. Oregano

Salmon raw vs. Oregano — In-Depth Nutrition Comparison

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Summary of differences between Salmon raw and Oregano

  • Salmon raw has more Vitamin B12, and Selenium, however, Oregano is higher in Iron, Manganese, Fiber, Calcium, Magnesium, Folate, Copper, and Potassium.
  • Oregano covers your daily need of Iron 450% more than Salmon raw.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Spices, oregano, dried.

Infographic

Salmon raw 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.
Salmon raw
Salmon raw
2
:
8
Oregano
Oregano
Contains more Phosphorus +35.1%
Contains more Selenium +711.1%
Contains more Calcium +13208.3%
Contains more Iron +4500%
Contains more Magnesium +831%
Contains more Potassium +157.1%
Contains less Sodium -43.2%
Contains more Zinc +320.3%
Contains more Copper +153.2%
Contains more Manganese +31087.5%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Oregano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Contains more Phosphorus +35.1%
Contains more Selenium +711.1%
Contains more Calcium +13208.3%
Contains more Iron +4500%
Contains more Magnesium +831%
Contains more Potassium +157.1%
Contains less Sodium -43.2%
Contains more Zinc +320.3%
Contains more Copper +153.2%
Contains more Manganese +31087.5%

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.
Salmon raw
Salmon raw
4
:
8
Oregano
Oregano
Contains more Vitamin B1 +27.7%
Contains more Vitamin B3 +69.4%
Contains more Vitamin B5 +80.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4152.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +38.9%
Contains more Vitamin B6 +27.6%
Contains more Folate +848%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Oregano
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 +27.7%
Contains more Vitamin B3 +69.4%
Contains more Vitamin B5 +80.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4152.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +38.9%
Contains more Vitamin B6 +27.6%
Contains more Folate +848%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Oregano
Oregano
Contains more Protein +120.4%
Contains more Fats +48.1%
Contains more Water +589.8%
Contains more Carbs +∞%
Contains more Other +47.9%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Oregano
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 +120.4%
Contains more Fats +48.1%
Contains more Water +589.8%
Contains more Carbs +∞%
Contains more Other +47.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
0
Oregano
Oregano
Contains less Saturated Fat -36.8%
Contains more Monounsaturated Fat +193.7%
Contains more Polyunsaturated fat +85.5%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Oregano
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Contains less Saturated Fat -36.8%
Contains more Monounsaturated Fat +193.7%
Contains more Polyunsaturated fat +85.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Oregano Opinion
Net carbs 0g 26.42g Oregano
Protein 19.84g 9g Salmon raw
Fats 6.34g 4.28g Salmon raw
Carbs 0g 68.92g Oregano
Calories 142kcal 265kcal Oregano
Fructose 1.13g Oregano
Sugar 4.09g Salmon raw
Fiber 0g 42.5g Oregano
Calcium 12mg 1597mg Oregano
Iron 0.8mg 36.8mg Oregano
Magnesium 29mg 270mg Oregano
Phosphorus 200mg 148mg Salmon raw
Potassium 490mg 1260mg Oregano
Sodium 44mg 25mg Oregano
Zinc 0.64mg 2.69mg Oregano
Copper 0.25mg 0.633mg Oregano
Manganese 0.016mg 4.99mg Oregano
Selenium 36.5µg 4.5µg Salmon raw
Vitamin A 40IU 1701IU Oregano
Vitamin A RAE 12µg 85µg Oregano
Vitamin E 18.26mg Oregano
Vitamin C 0mg 2.3mg Oregano
Vitamin B1 0.226mg 0.177mg Salmon raw
Vitamin B2 0.38mg 0.528mg Oregano
Vitamin B3 7.86mg 4.64mg Salmon raw
Vitamin B5 1.664mg 0.921mg Salmon raw
Vitamin B6 0.818mg 1.044mg Oregano
Folate 25µg 237µg Oregano
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 621.7µg Oregano
Tryptophan 0.222mg 0.203mg Salmon raw
Threonine 0.87mg 0.322mg Salmon raw
Isoleucine 0.914mg 0.441mg Salmon raw
Leucine 1.613mg 0.78mg Salmon raw
Lysine 1.822mg 0.5mg Salmon raw
Methionine 0.587mg 0.127mg Salmon raw
Phenylalanine 0.775mg 0.449mg Salmon raw
Valine 1.022mg 0.585mg Salmon raw
Histidine 0.584mg 0.144mg Salmon raw
Cholesterol 55mg 0mg Oregano
Saturated Fat 0.981g 1.551g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 0.716g Salmon raw
Polyunsaturated fat 2.539g 1.369g Salmon raw
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Oregano
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
83%
Salmon raw
230%
Oregano
Minerals Daily Need Coverage Score
49%
Salmon raw
319%
Oregano

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.57g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 19mg)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Oregano
Oregano is cheaper (difference - $8.4)
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

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.