Groat vs. Oregano — In-Depth Nutrition Comparison
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A recap on differences between groat and oregano
- Groat is higher in copper and phosphorus, yet oregano is higher in iron, manganese, calcium, fiber, vitamin B6, folate, vitamin A, and potassium.
- Oregano covers your daily iron needs 433% more than groat.
- Groat contains 2 times more phosphorus than oregano. While groat contains 347mg of phosphorus, oregano contains only 148mg.
- The glycemic index of oregano is lower.
Food varieties used in this article are Buckwheat and Spices, oregano, dried.
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.
| Contains more CopperCopper | +73.8% |
| Contains more PhosphorusPhosphorus | +134.5% |
| Contains less SodiumSodium | -96% |
| Contains more SeleniumSelenium | +84.4% |
| Contains more MagnesiumMagnesium | +16.9% |
| Contains more CalciumCalcium | +8772.2% |
| Contains more PotassiumPotassium | +173.9% |
| Contains more IronIron | +1572.7% |
| Contains more ZincZinc | +12.1% |
| Contains more ManganeseManganese | +283.8% |
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 B3Vitamin B3 | +51.3% |
| Contains more Vitamin B5Vitamin B5 | +33.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +75.2% |
| Contains more Vitamin B2Vitamin B2 | +24.2% |
| Contains more Vitamin B6Vitamin B6 | +397.1% |
| Contains more FolateFolate | +690% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +47.2% |
| Contains more FatsFats | +25.9% |
| Contains more OtherOther | +274.8% |
~equal in
Carbs
~68.92g
~equal in
Water
~9.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -52.2% |
| Contains more Mono. FatMonounsaturated fat | +45.3% |
| Contains more Poly. FatPolyunsaturated fat | +31.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 621.7µg | 518% | |
| Iron | 2.2mg | 36.8mg | 433% |
| Manganese | 1.3mg | 4.99mg | 160% |
| Calcium | 18mg | 1597mg | 158% |
| Fiber | 10g | 42.5g | 130% |
| Vitamin E | 18.26mg | 122% | |
| Vitamin B6 | 0.21mg | 1.044mg | 64% |
| Folate | 30µg | 237µg | 52% |
| Copper | 1.1mg | 0.633mg | 52% |
| Phosphorus | 347mg | 148mg | 28% |
| Potassium | 460mg | 1260mg | 24% |
| Vitamin B3 | 7.02mg | 4.64mg | 15% |
| Magnesium | 231mg | 270mg | 9% |
| Protein | 13.25g | 9g | 9% |
| Vitamin A | 0µg | 85µg | 9% |
| Vitamin B2 | 0.425mg | 0.528mg | 8% |
| Selenium | 8.3µg | 4.5µg | 7% |
| Vitamin B5 | 1.233mg | 0.921mg | 6% |
| Choline | 32.3mg | 6% | |
| Vitamin B1 | 0.101mg | 0.177mg | 6% |
| Saturated fat | 0.741g | 1.551g | 4% |
| Calories | 343kcal | 265kcal | 4% |
| Zinc | 2.4mg | 2.69mg | 3% |
| Vitamin C | 0mg | 2.3mg | 3% |
| Polyunsaturated fat | 1.039g | 1.369g | 2% |
| Sodium | 1mg | 25mg | 1% |
| Fructose | 1.13g | 1% | |
| Carbs | 71.5g | 68.92g | 1% |
| Fats | 3.4g | 4.28g | 1% |
| Monounsaturated fat | 1.04g | 0.716g | 1% |
| Net carbs | 61.5g | 26.42g | N/A |
| Sugar | 4.09g | N/A | |
| Tryptophan | 0.192mg | 0.203mg | 0% |
| Threonine | 0.506mg | 0.322mg | 0% |
| Isoleucine | 0.498mg | 0.441mg | 0% |
| Leucine | 0.832mg | 0.78mg | 0% |
| Lysine | 0.672mg | 0.5mg | 0% |
| Methionine | 0.172mg | 0.127mg | 0% |
| Phenylalanine | 0.52mg | 0.449mg | 0% |
| Valine | 0.678mg | 0.585mg | 0% |
| Histidine | 0.309mg | 0.144mg | 0% |
| Omega-3 - ALA | 0.621g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
208%
Minerals Daily Need Coverage Score
109%
319%
Comparison summary
Which food is richer in minerals?
Oregano is relatively richer in minerals
Which food is lower in glycemic index?
Oregano is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Groat is lower in Saturated fat (difference - 0.81g)
Which food is cheaper?
Groat is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)