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  6. Oregano vs. Almonds

Oregano vs. Almonds — In-Depth Nutrition Comparison

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How are oregano and almonds different?

  • Oregano is richer in vitamin K, iron, calcium, manganese, fiber, vitamin B6, and folate, while almonds are higher in vitamin E, phosphorus, and vitamin B2.
  • Oregano covers your daily need for vitamin K, 518% more than almonds.
  • Oregano contains 10 times more iron than almonds. Oregano contains 36.8mg of iron, while almonds contain 3.71mg.

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

Infographic

Oregano vs Almonds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more CalciumCalcium +493.7%
Contains more PotassiumPotassium +71.9%
Contains more IronIron +891.9%
Contains more ManganeseManganese +129%
Contains more CopperCopper +62.9%
Contains more ZincZinc +16%
Contains more PhosphorusPhosphorus +225%
Contains less SodiumSodium -96%
~equal in Magnesium ~270mg
~equal in Selenium ~4.1µg

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 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%
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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more Vitamin B6Vitamin B6 +662%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +438.6%
Contains more Vitamin EVitamin E +40.4%
Contains more Vitamin B1Vitamin B1 +15.8%
Contains more Vitamin B2Vitamin B2 +115.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Almonds DV% diff.
Vitamin K 621.7µg 0µg 518%
Iron 36.8mg 3.71mg 414%
Calcium 1597mg 269mg 133%
Manganese 4.99mg 2.179mg 122%
Fiber 42.5g 12.5g 120%
Monounsaturated fat 0.716g 31.551g 77%
Polyunsaturated fat 1.369g 12.329g 73%
Fats 4.28g 49.93g 70%
Vitamin B6 1.044mg 0.137mg 70%
Vitamin E 18.26mg 25.63mg 49%
Phosphorus 148mg 481mg 48%
Folate 237µg 44µg 48%
Vitamin B2 0.528mg 1.138mg 47%
Copper 0.633mg 1.031mg 44%
Protein 9g 21.15g 24%
Calories 265kcal 579kcal 16%
Carbs 68.92g 21.55g 16%
Potassium 1260mg 733mg 16%
Saturated fat 1.551g 3.802g 10%
Vitamin A 85µg 0µg 9%
Vitamin B5 0.921mg 0.471mg 9%
Vitamin B3 4.64mg 3.618mg 6%
Zinc 2.69mg 3.12mg 4%
Choline 32.3mg 52.1mg 4%
Vitamin C 2.3mg 0mg 3%
Vitamin B1 0.177mg 0.205mg 2%
Sodium 25mg 1mg 1%
Selenium 4.5µg 4.1µg 1%
Fructose 1.13g 0.11g 1%
Protein per 100 calories 3.4g 3.7g N/A
Calories per 10 g protein 294kcal 274kcal N/A
Weight per 100 calories 38g 17g N/A
Unsaturated / Saturated Fat ratio 1.3 12 N/A
Net carbs 26.42g 9.05g N/A
Magnesium 270mg 270mg 0%
Sugar 4.09g 4.35g N/A
Starch 0.72g 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.203mg 0.211mg 0%
Threonine 0.322mg 0.601mg 0%
Isoleucine 0.441mg 0.751mg 0%
Leucine 0.78mg 1.473mg 0%
Lysine 0.5mg 0.568mg 0%
Methionine 0.127mg 0.157mg 0%
Phenylalanine 0.449mg 1.132mg 0%
Valine 0.585mg 0.855mg 0%
Histidine 0.144mg 0.539mg 0%
Omega-3 - ALA 0.621g 0.003g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +219.8%
Contains more WaterWater +125.2%
Contains more OtherOther +165.9%
Contains more ProteinProtein +135%
Contains more FatsFats +1066.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -59.2%
Contains more Mono. FatMonounsaturated fat +4306.6%
Contains more Poly. FatPolyunsaturated fat +800.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more GlucoseGlucose +1017.6%
Contains more FructoseFructose +927.3%
Contains more GalactoseGalactose +114.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +334.1%
Contains more MaltoseMaltose +∞%
~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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Almonds - 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.