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  6. Kiwi vs. Oregano

Kiwi vs. Oregano — In-Depth Nutrition Comparison

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A recap on the differences between kiwi and oregano

  • Kiwi is higher in vitamin C, yet oregano is higher in vitamin K, iron, manganese, fiber, calcium, vitamin E, vitamin B6, magnesium, and copper.
  • Oregano covers your daily vitamin K needs 484% more than kiwi.
  • Kiwi contains 40 times more vitamin C than oregano. While kiwi contains 92.7mg of vitamin C, oregano contains only 2.3mg.
  • The glycemic index of oregano is lower.

Food varieties used in this article are Kiwifruit, green, raw and Spices, oregano, dried.

Infographic

Kiwi 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.
Kiwi
Kiwi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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 less SodiumSodium -88%
Contains more MagnesiumMagnesium +1488.2%
Contains more CalciumCalcium +4597.1%
Contains more PotassiumPotassium +303.8%
Contains more IronIron +11771%
Contains more CopperCopper +386.9%
Contains more ZincZinc +1821.4%
Contains more PhosphorusPhosphorus +335.3%
Contains more ManganeseManganese +4991.8%
Contains more SeleniumSelenium +2150%

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.
Kiwi
Kiwi
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
Contains more Vitamin CVitamin C +3930.4%
Contains more Vitamin AVitamin A +2025%
Contains more Vitamin EVitamin E +1150.7%
Contains more Vitamin B1Vitamin B1 +555.6%
Contains more Vitamin B2Vitamin B2 +2012%
Contains more Vitamin B3Vitamin B3 +1260.7%
Contains more Vitamin B5Vitamin B5 +403.3%
Contains more Vitamin B6Vitamin B6 +1557.1%
Contains more Vitamin KVitamin K +1442.7%
Contains more FolateFolate +848%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Oregano DV% diff.
Vitamin K 40.3µg 621.7µg 485%
Iron 0.31mg 36.8mg 456%
Manganese 0.098mg 4.99mg 213%
Fiber 3g 42.5g 158%
Calcium 34mg 1597mg 156%
Vitamin E 1.46mg 18.26mg 112%
Vitamin C 92.7mg 2.3mg 100%
Vitamin B6 0.063mg 1.044mg 75%
Magnesium 17mg 270mg 60%
Copper 0.13mg 0.633mg 56%
Folate 25µg 237µg 53%
Vitamin B2 0.025mg 0.528mg 39%
Potassium 312mg 1260mg 28%
Vitamin B3 0.341mg 4.64mg 27%
Zinc 0.14mg 2.69mg 23%
Carbs 14.66g 68.92g 18%
Protein 1.14g 9g 16%
Phosphorus 34mg 148mg 16%
Vitamin B5 0.183mg 0.921mg 15%
Vitamin B1 0.027mg 0.177mg 13%
Calories 61kcal 265kcal 10%
Vitamin A 4µg 85µg 9%
Selenium 0.2µg 4.5µg 8%
Saturated fat 0.029g 1.551g 7%
Polyunsaturated fat 0.287g 1.369g 7%
Fats 0.52g 4.28g 6%
Choline 7.8mg 32.3mg 4%
Fructose 4.35g 1.13g 4%
Monounsaturated fat 0.047g 0.716g 2%
Sodium 3mg 25mg 1%
Protein per 100 calories 1.9g 3.4g N/A
Calories per 10 g protein 535kcal 294kcal N/A
Weight per 100 calories 164g 38g N/A
Unsaturated / Saturated Fat ratio 12 1.3 N/A
Net carbs 11.66g 26.42g N/A
Sugar 8.99g 4.09g N/A
Tryptophan 0.015mg 0.203mg 0%
Threonine 0.047mg 0.322mg 0%
Isoleucine 0.051mg 0.441mg 0%
Leucine 0.066mg 0.78mg 0%
Lysine 0.061mg 0.5mg 0%
Methionine 0.024mg 0.127mg 0%
Phenylalanine 0.044mg 0.449mg 0%
Valine 0.057mg 0.585mg 0%
Histidine 0.027mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 WaterWater +736.6%
Contains more ProteinProtein +689.5%
Contains more FatsFats +723.1%
Contains more CarbsCarbs +370.1%
Contains more OtherOther +1190.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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 less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +1423.4%
Contains more Poly. FatPolyunsaturated fat +377%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
22% 46% 28% 4%
Starch: 0 g
Sucrose: 0.91 g
Glucose: 1.9 g
Fructose: 1.13 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more GlucoseGlucose +116.3%
Contains more FructoseFructose +285%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +13.3%
Contains more SucroseSucrose +506.7%
~equal in Starch ~0g
~equal in Lactose ~0g

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.