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Oregano vs. Avocado — In-Depth Nutrition Comparison

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The main differences between Oregano and Avocado

  • Oregano is richer than Avocado in Vitamin K, Iron, Manganese, Calcium, Fiber, Vitamin E , Vitamin B6, Magnesium, Copper, and Folate.
  • Daily need coverage for Vitamin K from Oregano is 501% higher.
  • Oregano contains 133 times more Calcium than Avocado. Oregano contains 1597mg of Calcium, while Avocado contains 12mg.

Food types used in this article are Spices, oregano, dried and Avocados, raw, all commercial varieties.

Infographic

Oregano vs Avocado 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 more Calcium +13208.3%
Contains more Iron +6590.9%
Contains more Magnesium +831%
Contains more Phosphorus +184.6%
Contains more Potassium +159.8%
Contains more Zinc +320.3%
Contains more Copper +233.2%
Contains more Manganese +3414.1%
Contains more Selenium +1025%
Contains less Sodium -72%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +13208.3%
Contains more Iron +6590.9%
Contains more Magnesium +831%
Contains more Phosphorus +184.6%
Contains more Potassium +159.8%
Contains more Zinc +320.3%
Contains more Copper +233.2%
Contains more Manganese +3414.1%
Contains more Selenium +1025%
Contains less Sodium -72%

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.
:
Contains more Vitamin A +1065.1%
Contains more Vitamin E +782.1%
Contains more Vitamin B1 +164.2%
Contains more Vitamin B2 +306.2%
Contains more Vitamin B3 +167%
Contains more Vitamin B6 +306.2%
Contains more Folate +192.6%
Contains more Choline +127.5%
Contains more Vitamin K +2860.5%
Contains more Vitamin C +334.8%
Contains more Vitamin B5 +50.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
Contains more Vitamin A +1065.1%
Contains more Vitamin E +782.1%
Contains more Vitamin B1 +164.2%
Contains more Vitamin B2 +306.2%
Contains more Vitamin B3 +167%
Contains more Vitamin B6 +306.2%
Contains more Folate +192.6%
Contains more Choline +127.5%
Contains more Vitamin K +2860.5%
Contains more Vitamin C +334.8%
Contains more Vitamin B5 +50.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +350%
Contains more Carbs +708%
Contains more Other +398.1%
Contains more Fats +242.5%
Contains more Water +637.5%
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +350%
Contains more Carbs +708%
Contains more Other +398.1%
Contains more Fats +242.5%
Contains more Water +637.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +1268.6%
Contains more Polyunsaturated fat +32.7%
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +1268.6%
Contains more Polyunsaturated fat +32.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +1416.7%
Contains more Glucose +413.5%
Contains more Fructose +841.7%
Contains more Galactose +50%
Contains more Starch +∞%
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% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Sucrose +1416.7%
Contains more Glucose +413.5%
Contains more Fructose +841.7%
Contains more Galactose +50%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Avocado Opinion
Net carbs 26.42g 1.83g Oregano
Protein 9g 2g Oregano
Fats 4.28g 14.66g Avocado
Carbs 68.92g 8.53g Oregano
Calories 265kcal 160kcal Oregano
Starch 0.11g Avocado
Fructose 1.13g 0.12g Oregano
Sugar 4.09g 0.66g Avocado
Fiber 42.5g 6.7g Oregano
Calcium 1597mg 12mg Oregano
Iron 36.8mg 0.55mg Oregano
Magnesium 270mg 29mg Oregano
Phosphorus 148mg 52mg Oregano
Potassium 1260mg 485mg Oregano
Sodium 25mg 7mg Avocado
Zinc 2.69mg 0.64mg Oregano
Copper 0.633mg 0.19mg Oregano
Manganese 4.99mg 0.142mg Oregano
Selenium 4.5µg 0.4µg Oregano
Vitamin A 1701IU 146IU Oregano
Vitamin A RAE 85µg 7µg Oregano
Vitamin E 18.26mg 2.07mg Oregano
Vitamin C 2.3mg 10mg Avocado
Vitamin B1 0.177mg 0.067mg Oregano
Vitamin B2 0.528mg 0.13mg Oregano
Vitamin B3 4.64mg 1.738mg Oregano
Vitamin B5 0.921mg 1.389mg Avocado
Vitamin B6 1.044mg 0.257mg Oregano
Folate 237µg 81µg Oregano
Choline 32.3mg 14.2mg Oregano
Vitamin K 621.7µg 21µg Oregano
Tryptophan 0.203mg 0.025mg Oregano
Threonine 0.322mg 0.073mg Oregano
Isoleucine 0.441mg 0.084mg Oregano
Leucine 0.78mg 0.143mg Oregano
Lysine 0.5mg 0.132mg Oregano
Methionine 0.127mg 0.038mg Oregano
Phenylalanine 0.449mg 0.097mg Oregano
Valine 0.585mg 0.107mg Oregano
Histidine 0.144mg 0.049mg Oregano
Saturated Fat 1.551g 2.126g Oregano
Monounsaturated Fat 0.716g 9.799g Avocado
Polyunsaturated fat 1.369g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0g 0.015g Avocado
Omega-3 - ALA 0.621g 0.111g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Avocado
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
213%
Oregano
33%
Avocado
Minerals Daily Need Coverage Score
319%
Oregano
21%
Avocado

Comparison summary

Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 0.575g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 35)
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?
Avocado
Avocado is lower in Sugar (difference - 3.43g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 18mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $3.8)
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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.