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Nutmeg vs. Oregano — In-Depth Nutrition Comparison

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Important differences between Nutmeg and Oregano

  • Nutmeg has more Copper, however, Oregano has more Vitamin K, Iron, Calcium, Vitamin E , Manganese, Fiber, Vitamin B6, and Folate.
  • Oregano's daily need coverage for Vitamin K is 518% more.
  • Nutmeg has 17 times more Saturated Fat than Oregano. Nutmeg has 25.94g of Saturated Fat, while Oregano has 1.551g.

The food varieties used in the comparison are Spices, nutmeg, ground and Spices, oregano, dried.

Infographic

Nutmeg 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.
Nutmeg
3
:
Contains more Phosphorus +43.9%
Contains less Sodium -36%
Contains more Copper +62.2%
Contains more Calcium +767.9%
Contains more Iron +1110.5%
Contains more Magnesium +47.5%
Contains more Potassium +260%
Contains more Zinc +25.1%
Contains more Manganese +72.1%
Contains more Selenium +181.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Contains more Phosphorus +43.9%
Contains less Sodium -36%
Contains more Copper +62.2%
Contains more Calcium +767.9%
Contains more Iron +1110.5%
Contains more Magnesium +47.5%
Contains more Potassium +260%
Contains more Zinc +25.1%
Contains more Manganese +72.1%
Contains more Selenium +181.3%

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.
Nutmeg
2
:
Contains more Vitamin C +30.4%
Contains more Vitamin B1 +95.5%
Contains more Vitamin A +1567.6%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +826.3%
Contains more Vitamin B3 +257.2%
Contains more Vitamin B6 +552.5%
Contains more Folate +211.8%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
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 C +30.4%
Contains more Vitamin B1 +95.5%
Contains more Vitamin A +1567.6%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +826.3%
Contains more Vitamin B3 +257.2%
Contains more Vitamin B6 +552.5%
Contains more Folate +211.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
1
:
Contains more Fats +748.4%
Contains more Protein +54.1%
Contains more Carbs +39.8%
Contains more Water +59.4%
Contains more Other +237.8%
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 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 Fats +748.4%
Contains more Protein +54.1%
Contains more Carbs +39.8%
Contains more Water +59.4%
Contains more Other +237.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
1
:
Contains more Monounsaturated Fat +349.7%
Contains less Saturated Fat -94%
Contains more Polyunsaturated fat +291.1%
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Contains more Monounsaturated Fat +349.7%
Contains less Saturated Fat -94%
Contains more Polyunsaturated fat +291.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Oregano Opinion
Net carbs 28.49g 26.42g Nutmeg
Protein 5.84g 9g Oregano
Fats 36.31g 4.28g Nutmeg
Carbs 49.29g 68.92g Oregano
Calories 525kcal 265kcal Nutmeg
Fructose 1.13g Oregano
Sugar 2.99g 4.09g Nutmeg
Fiber 20.8g 42.5g Oregano
Calcium 184mg 1597mg Oregano
Iron 3.04mg 36.8mg Oregano
Magnesium 183mg 270mg Oregano
Phosphorus 213mg 148mg Nutmeg
Potassium 350mg 1260mg Oregano
Sodium 16mg 25mg Nutmeg
Zinc 2.15mg 2.69mg Oregano
Copper 1.027mg 0.633mg Nutmeg
Manganese 2.9mg 4.99mg Oregano
Selenium 1.6µg 4.5µg Oregano
Vitamin A 102IU 1701IU Oregano
Vitamin A RAE 5µg 85µg Oregano
Vitamin E 0mg 18.26mg Oregano
Vitamin C 3mg 2.3mg Nutmeg
Vitamin B1 0.346mg 0.177mg Nutmeg
Vitamin B2 0.057mg 0.528mg Oregano
Vitamin B3 1.299mg 4.64mg Oregano
Vitamin B5 0.921mg Oregano
Vitamin B6 0.16mg 1.044mg Oregano
Folate 76µg 237µg Oregano
Vitamin K 0µg 621.7µg Oregano
Tryptophan 0.203mg Oregano
Threonine 0.322mg Oregano
Isoleucine 0.441mg Oregano
Leucine 0.78mg Oregano
Lysine 0.5mg Oregano
Methionine 0.127mg Oregano
Phenylalanine 0.449mg Oregano
Valine 0.585mg Oregano
Histidine 0.144mg Oregano
Saturated Fat 25.94g 1.551g Oregano
Monounsaturated Fat 3.22g 0.716g Nutmeg
Polyunsaturated fat 0.35g 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
Nutmeg 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
20%
Nutmeg
230%
Oregano
Minerals Daily Need Coverage Score
121%
Nutmeg
319%
Oregano

Comparison summary

Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 24.389g)
Which food is cheaper?
Oregano
Oregano is cheaper (difference - $1.4)
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?
Nutmeg
Nutmeg is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 5)
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.