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Kiwifruit vs. Oregano — In-Depth Nutrition Comparison

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A recap on differences between Kiwifruit and Oregano

  • Kiwifruit 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 Kiwifruit.
  • Kiwifruit contains 40 times more Vitamin C than Oregano. While Kiwifruit contains 92.7mg of Vitamin C, Oregano contains only 2.3mg.

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

Infographic

Kiwifruit 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.
Contains less Sodium -88%
Contains more Calcium +4597.1%
Contains more Iron +11771%
Contains more Magnesium +1488.2%
Contains more Phosphorus +335.3%
Contains more Potassium +303.8%
Contains more Zinc +1821.4%
Contains more Copper +386.9%
Contains more Manganese +4991.8%
Contains more Selenium +2150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Contains less Sodium -88%
Contains more Calcium +4597.1%
Contains more Iron +11771%
Contains more Magnesium +1488.2%
Contains more Phosphorus +335.3%
Contains more Potassium +303.8%
Contains more Zinc +1821.4%
Contains more Copper +386.9%
Contains more Manganese +4991.8%
Contains more Selenium +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.
:
10
Oregano
Contains more Vitamin C +3930.4%
Contains more Vitamin A +1855.2%
Contains more Vitamin E +1150.7%
Contains more Vitamin B1 +555.6%
Contains more Vitamin B2 +2012%
Contains more Vitamin B3 +1260.7%
Contains more Vitamin B5 +403.3%
Contains more Vitamin B6 +1557.1%
Contains more Folate +848%
Contains more Choline +314.1%
Contains more Vitamin K +1442.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 18% 1555%
Contains more Vitamin C +3930.4%
Contains more Vitamin A +1855.2%
Contains more Vitamin E +1150.7%
Contains more Vitamin B1 +555.6%
Contains more Vitamin B2 +2012%
Contains more Vitamin B3 +1260.7%
Contains more Vitamin B5 +403.3%
Contains more Vitamin B6 +1557.1%
Contains more Folate +848%
Contains more Choline +314.1%
Contains more Vitamin K +1442.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +736.6%
Contains more Protein +689.5%
Contains more Fats +723.1%
Contains more Carbs +370.1%
Contains more Other +1190.2%
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 Water +736.6%
Contains more Protein +689.5%
Contains more Fats +723.1%
Contains more Carbs +370.1%
Contains more Other +1190.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +1423.4%
Contains more Polyunsaturated fat +377%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +1423.4%
Contains more Polyunsaturated fat +377%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +116.3%
Contains more Fructose +285%
Contains more Maltose +∞%
Contains more Galactose +13.3%
Contains more Sucrose +506.7%
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 Glucose +116.3%
Contains more Fructose +285%
Contains more Maltose +∞%
Contains more Galactose +13.3%
Contains more Sucrose +506.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Oregano Opinion
Net carbs 11.66g 26.42g Oregano
Protein 1.14g 9g Oregano
Fats 0.52g 4.28g Oregano
Carbs 14.66g 68.92g Oregano
Calories 61kcal 265kcal Oregano
Fructose 4.35g 1.13g Kiwifruit
Sugar 8.99g 4.09g Oregano
Fiber 3g 42.5g Oregano
Calcium 34mg 1597mg Oregano
Iron 0.31mg 36.8mg Oregano
Magnesium 17mg 270mg Oregano
Phosphorus 34mg 148mg Oregano
Potassium 312mg 1260mg Oregano
Sodium 3mg 25mg Kiwifruit
Zinc 0.14mg 2.69mg Oregano
Copper 0.13mg 0.633mg Oregano
Manganese 0.098mg 4.99mg Oregano
Selenium 0.2µg 4.5µg Oregano
Vitamin A 87IU 1701IU Oregano
Vitamin A RAE 4µg 85µg Oregano
Vitamin E 1.46mg 18.26mg Oregano
Vitamin C 92.7mg 2.3mg Kiwifruit
Vitamin B1 0.027mg 0.177mg Oregano
Vitamin B2 0.025mg 0.528mg Oregano
Vitamin B3 0.341mg 4.64mg Oregano
Vitamin B5 0.183mg 0.921mg Oregano
Vitamin B6 0.063mg 1.044mg Oregano
Folate 25µg 237µg Oregano
Choline 7.8mg 32.3mg Oregano
Vitamin K 40.3µg 621.7µg Oregano
Tryptophan 0.015mg 0.203mg Oregano
Threonine 0.047mg 0.322mg Oregano
Isoleucine 0.051mg 0.441mg Oregano
Leucine 0.066mg 0.78mg Oregano
Lysine 0.061mg 0.5mg Oregano
Methionine 0.024mg 0.127mg Oregano
Phenylalanine 0.044mg 0.449mg Oregano
Valine 0.057mg 0.585mg Oregano
Histidine 0.027mg 0.144mg Oregano
Saturated Fat 0.029g 1.551g Kiwifruit
Monounsaturated Fat 0.047g 0.716g Oregano
Polyunsaturated fat 0.287g 1.369g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
39%
Kiwifruit
213%
Oregano
Minerals Daily Need Coverage Score
14%
Kiwifruit
319%
Oregano

Comparison summary

Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 4.9g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 53)
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 contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 1.522g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $4.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kiwifruit - 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.