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Minestrone vs. Oregano — In-Depth Nutrition Comparison

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What are the differences between minestrone and oregano?

  • Oregano is richer than minestrone in iron, manganese, fiber, calcium, vitamin B6, copper, magnesium, folate, vitamin B2, and potassium.
  • Oregano's daily need coverage for iron is 455% more.
  • The glycemic index of oregano is lower.

We used Soup, minestrone, canned, prepared with equal volume water and Spices, oregano, dried types in this article.

Infographic

Minestrone vs Oregano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Oregano
10
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 more MagnesiumMagnesium +8900%
Contains more CalciumCalcium +11307.1%
Contains more PotassiumPotassium +869.2%
Contains more IronIron +9584.2%
Contains more CopperCopper +1141.2%
Contains more ZincZinc +767.7%
Contains more PhosphorusPhosphorus +543.5%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +3182.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Oregano
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin CVitamin C +360%
Contains more Vitamin AVitamin A +73.5%
Contains more Vitamin B1Vitamin B1 +704.5%
Contains more Vitamin B2Vitamin B2 +2833.3%
Contains more Vitamin B3Vitamin B3 +1086.7%
Contains more Vitamin B5Vitamin B5 +557.9%
Contains more Vitamin B6Vitamin B6 +2446.3%
Contains more FolateFolate +1480%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 +819.7%
Contains more ProteinProtein +408.5%
Contains more FatsFats +311.5%
Contains more CarbsCarbs +1379%
Contains more OtherOther +555.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 -85.2%
Contains more Mono. FatMonounsaturated fat +146.9%
Contains more Poly. FatPolyunsaturated fat +197.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Minestrone Oregano DV% diff.
Vitamin K 621.7µg 518%
Iron 0.38mg 36.8mg 455%
Manganese 0.152mg 4.99mg 210%
Fiber 0.4g 42.5g 168%
Calcium 14mg 1597mg 158%
Vitamin E 18.26mg 122%
Vitamin B6 0.041mg 1.044mg 77%
Copper 0.051mg 0.633mg 65%
Magnesium 3mg 270mg 64%
Folate 15µg 237µg 56%
Vitamin B2 0.018mg 0.528mg 39%
Potassium 130mg 1260mg 33%
Vitamin B3 0.391mg 4.64mg 27%
Zinc 0.31mg 2.69mg 22%
Carbs 4.66g 68.92g 21%
Phosphorus 23mg 148mg 18%
Vitamin B5 0.14mg 0.921mg 16%
Protein 1.77g 9g 14%
Vitamin B1 0.022mg 0.177mg 13%
Calories 34kcal 265kcal 12%
Sodium 254mg 25mg 10%
Selenium 4.5µg 8%
Choline 32.3mg 6%
Saturated fat 0.23g 1.551g 6%
Polyunsaturated fat 0.46g 1.369g 6%
Fats 1.04g 4.28g 5%
Vitamin A 49µg 85µg 4%
Vitamin C 0.5mg 2.3mg 2%
Fructose 1.13g 1%
Monounsaturated fat 0.29g 0.716g 1%
Net carbs 4.26g 26.42g N/A
Cholesterol 1mg 0mg 0%
Sugar 4.09g N/A
Tryptophan 0.013mg 0.203mg 0%
Threonine 0.043mg 0.322mg 0%
Isoleucine 0.054mg 0.441mg 0%
Leucine 0.098mg 0.78mg 0%
Lysine 0.076mg 0.5mg 0%
Methionine 0.018mg 0.127mg 0%
Phenylalanine 0.064mg 0.449mg 0%
Valine 0.074mg 0.585mg 0%
Histidine 0.03mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Minestrone Oregano
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Minestrone
208%
Oregano
Minerals Daily Need Coverage Score
12%
Minestrone
319%
Oregano

Comparison summary

Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 229mg)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 42)
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 is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 1.321g)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $4.6)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.