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Oregano vs Almond - In-Depth Nutrition Comparison

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How are Oregano and Almond different?

  • Oregano is richer in Vitamin K, Iron, Calcium, Manganese, Fiber, Vitamin B6, and Folate, while Almond is higher in Vitamin E , Phosphorus, and Vitamin B2.
  • Oregano covers your daily need of Vitamin K 518% more than Almond.
  • Oregano contains 10 times more Iron than Almond. Oregano contains 36.8mg of Iron, while Almond contains 3.71mg.

Spices, oregano, dried and Nuts, almonds types were used in this article.

Infographic

Oregano vs Almond 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Almond
Contains more Calcium +493.7%
Contains more Iron +891.9%
Contains more Potassium +71.9%
Contains more Phosphorus +225%
Contains less Sodium -96%
Contains more Zinc +16%
Contains more Copper +62.9%
Equal in Magnesium - 270
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Contains more Calcium +493.7%
Contains more Iron +891.9%
Contains more Potassium +71.9%
Contains more Phosphorus +225%
Contains less Sodium -96%
Contains more Zinc +16%
Contains more Copper +62.9%
Equal in Magnesium - 270

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Almond
Contains more Vitamin A +84950%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B5 +95.5%
Contains more Vitamin B6 +662%
Contains more Folate +438.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +40.4%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B2 +115.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +84950%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B5 +95.5%
Contains more Vitamin B6 +662%
Contains more Folate +438.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +40.4%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B2 +115.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oregano Almond
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oregano Almond Opinion
Net carbs 26.42g 9.05g Oregano
Protein 9g 21.15g Almond
Fats 4.28g 49.93g Almond
Carbs 68.92g 21.55g Oregano
Calories 265kcal 579kcal Almond
Starch g 0.72g Almond
Fructose 1.13g 0.11g Oregano
Sugar 4.09g 4.35g Oregano
Fiber 42.5g 12.5g Oregano
Calcium 1597mg 269mg Oregano
Iron 36.8mg 3.71mg Oregano
Magnesium 270mg 270mg
Phosphorus 148mg 481mg Almond
Potassium 1260mg 733mg Oregano
Sodium 25mg 1mg Almond
Zinc 2.69mg 3.12mg Almond
Copper 0.633mg 1.031mg Almond
Vitamin A 1701IU 2IU Oregano
Vitamin E 18.26mg 25.63mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 0mg Oregano
Vitamin B1 0.177mg 0.205mg Almond
Vitamin B2 0.528mg 1.138mg Almond
Vitamin B3 4.64mg 3.618mg Oregano
Vitamin B5 0.921mg 0.471mg Oregano
Vitamin B6 1.044mg 0.137mg Oregano
Folate 237µg 44µg Oregano
Vitamin B12 0µg 0µg
Vitamin K 621.7µg 0µg Oregano
Tryptophan 0.203mg 0.211mg Almond
Threonine 0.322mg 0.601mg Almond
Isoleucine 0.441mg 0.751mg Almond
Leucine 0.78mg 1.473mg Almond
Lysine 0.5mg 0.568mg Almond
Methionine 0.127mg 0.157mg Almond
Phenylalanine 0.449mg 1.132mg Almond
Valine 0.585mg 0.855mg Almond
Histidine 0.144mg 0.539mg Almond
Cholesterol 0mg 0mg
Trans Fat 0g 0.015g Oregano
Saturated Fat 1.551g 3.802g Oregano
Monounsaturated Fat 0.716g 31.551g Almond
Polyunsaturated fat 1.369g 12.329g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
230
Oregano
82
Almond
Mineral Summary Score
314
Oregano
139
Almond

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Oregano
127%
Almond
Carbohydrates
69%
Oregano
22%
Almond
Fats
20%
Oregano
230%
Almond

Comparison summary

Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 0.26g)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 2.251g)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 5)
Which food is cheaper?
Almond
Almond is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.