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Salmon vs. Oregano — In-Depth Nutrition Comparison

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The main differences between Salmon and Oregano

  • Salmon is richer in Vitamin B12, Vitamin D, and Selenium, yet Oregano is richer in Vitamin K, Iron, Manganese, Fiber, Calcium, Vitamin E , and Copper.
  • Daily need coverage for Vitamin K from Oregano is 518% higher.

Food types used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Spices, oregano, dried.

Infographic

Salmon 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
2
:
Contains more Phosphorus +70.3%
Contains more Selenium +820%
Contains more Calcium +10546.7%
Contains more Iron +10723.5%
Contains more Magnesium +800%
Contains more Potassium +228.1%
Contains less Sodium -59%
Contains more Zinc +525.6%
Contains more Copper +1191.8%
Contains more Manganese +31087.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Contains more Phosphorus +70.3%
Contains more Selenium +820%
Contains more Calcium +10546.7%
Contains more Iron +10723.5%
Contains more Magnesium +800%
Contains more Potassium +228.1%
Contains less Sodium -59%
Contains more Zinc +525.6%
Contains more Copper +1191.8%
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
6
:
Contains more Vitamin D +∞%
Contains more Vitamin C +60.9%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B3 +73.4%
Contains more Vitamin B5 +60.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +639.6%
Contains more Vitamin E +1501.8%
Contains more Vitamin B2 +291.1%
Contains more Vitamin B6 +61.4%
Contains more Folate +597.1%
Contains more Vitamin K +621600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 D +∞%
Contains more Vitamin C +60.9%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B3 +73.4%
Contains more Vitamin B5 +60.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +639.6%
Contains more Vitamin E +1501.8%
Contains more Vitamin B2 +291.1%
Contains more Vitamin B6 +61.4%
Contains more Folate +597.1%
Contains more Vitamin K +621600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
3
:
Contains more Protein +145.6%
Contains more Fats +188.6%
Contains more Water +552.1%
Contains more Carbs +∞%
Contains more Other +883.8%
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 Protein +145.6%
Contains more Fats +188.6%
Contains more Water +552.1%
Contains more Carbs +∞%
Contains more Other +883.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
2
:
Contains more Monounsaturated Fat +483.9%
Contains more Polyunsaturated fat +232.6%
Contains less Saturated Fat -35.3%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Contains more Monounsaturated Fat +483.9%
Contains more Polyunsaturated fat +232.6%
Contains less Saturated Fat -35.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Oregano Opinion
Net carbs 0g 26.42g Oregano
Protein 22.1g 9g Salmon
Fats 12.35g 4.28g Salmon
Carbs 0g 68.92g Oregano
Calories 206kcal 265kcal Oregano
Fructose 1.13g Oregano
Sugar 0g 4.09g Salmon
Fiber 0g 42.5g Oregano
Calcium 15mg 1597mg Oregano
Iron 0.34mg 36.8mg Oregano
Magnesium 30mg 270mg Oregano
Phosphorus 252mg 148mg Salmon
Potassium 384mg 1260mg Oregano
Sodium 61mg 25mg Oregano
Zinc 0.43mg 2.69mg Oregano
Copper 0.049mg 0.633mg Oregano
Manganese 0.016mg 4.99mg Oregano
Selenium 41.4µg 4.5µg Salmon
Vitamin A 230IU 1701IU Oregano
Vitamin A RAE 69µg 85µg Oregano
Vitamin E 1.14mg 18.26mg Oregano
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 2.3mg Salmon
Vitamin B1 0.34mg 0.177mg Salmon
Vitamin B2 0.135mg 0.528mg Oregano
Vitamin B3 8.045mg 4.64mg Salmon
Vitamin B5 1.475mg 0.921mg Salmon
Vitamin B6 0.647mg 1.044mg Oregano
Folate 34µg 237µg Oregano
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg 621.7µg Oregano
Tryptophan 0.248mg 0.203mg Salmon
Threonine 0.969mg 0.322mg Salmon
Isoleucine 1.018mg 0.441mg Salmon
Leucine 1.796mg 0.78mg Salmon
Lysine 2.03mg 0.5mg Salmon
Methionine 0.654mg 0.127mg Salmon
Phenylalanine 0.863mg 0.449mg Salmon
Valine 1.139mg 0.585mg Salmon
Histidine 0.651mg 0.144mg Salmon
Cholesterol 63mg 0mg Oregano
Saturated Fat 2.397g 1.551g Oregano
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 0.716g Salmon
Polyunsaturated fat 4.553g 1.369g Salmon
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon 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
110%
Salmon
230%
Oregano
Minerals Daily Need Coverage Score
44%
Salmon
319%
Oregano

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 4.09g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 0.846g)
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?
?
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.