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Oregano vs Buckwheat - In-Depth Nutrition Comparison

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A recap on differences between Oregano and Buckwheat

  • Oregano is higher in Iron, Manganese, Calcium, Fiber, Vitamin B6, Folate, and Potassium, yet Buckwheat is higher in Copper, Phosphorus, and Vitamin B3.
  • Oregano covers your daily Iron needs 433% more than Buckwheat.
  • Oregano contains 89 times more Calcium than Buckwheat. While Oregano contains 1597mg of Calcium, Buckwheat contains only 18mg.

Food varieties used in this article are Spices, oregano, dried and Buckwheat.

Infographic

Oregano vs Buckwheat 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
Contains more Calcium +8772.2%
Contains more Iron +1572.7%
Contains more Magnesium +16.9%
Contains more Potassium +173.9%
Contains more Zinc +12.1%
Contains more Phosphorus +134.5%
Contains less Sodium -96%
Contains more Copper +73.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +8772.2%
Contains more Iron +1572.7%
Contains more Magnesium +16.9%
Contains more Potassium +173.9%
Contains more Zinc +12.1%
Contains more Phosphorus +134.5%
Contains less Sodium -96%
Contains more Copper +73.8%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.2%
Contains more Vitamin B2 +24.2%
Contains more Vitamin B6 +397.1%
Contains more Folate +690%
Contains more Vitamin B3 +51.3%
Contains more Vitamin B5 +33.9%
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 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.2%
Contains more Vitamin B2 +24.2%
Contains more Vitamin B6 +397.1%
Contains more Folate +690%
Contains more Vitamin B3 +51.3%
Contains more Vitamin B5 +33.9%

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 Buckwheat
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oregano Buckwheat Opinion
Net carbs 26.42g 61.5g Buckwheat
Protein 9g 13.25g Buckwheat
Fats 4.28g 3.4g Oregano
Carbs 68.92g 71.5g Buckwheat
Calories 265kcal 343kcal Buckwheat
Starch g g
Fructose 1.13g g Oregano
Sugar 4.09g g Buckwheat
Fiber 42.5g 10g Oregano
Calcium 1597mg 18mg Oregano
Iron 36.8mg 2.2mg Oregano
Magnesium 270mg 231mg Oregano
Phosphorus 148mg 347mg Buckwheat
Potassium 1260mg 460mg Oregano
Sodium 25mg 1mg Buckwheat
Zinc 2.69mg 2.4mg Oregano
Copper 0.633mg 1.1mg Buckwheat
Vitamin A 1701IU 0IU Oregano
Vitamin E 18.26mg mg Oregano
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 0mg Oregano
Vitamin B1 0.177mg 0.101mg Oregano
Vitamin B2 0.528mg 0.425mg Oregano
Vitamin B3 4.64mg 7.02mg Buckwheat
Vitamin B5 0.921mg 1.233mg Buckwheat
Vitamin B6 1.044mg 0.21mg Oregano
Folate 237µg 30µg Oregano
Vitamin B12 0µg 0µg
Vitamin K 621.7µg µg Oregano
Tryptophan 0.203mg 0.192mg Oregano
Threonine 0.322mg 0.506mg Buckwheat
Isoleucine 0.441mg 0.498mg Buckwheat
Leucine 0.78mg 0.832mg Buckwheat
Lysine 0.5mg 0.672mg Buckwheat
Methionine 0.127mg 0.172mg Buckwheat
Phenylalanine 0.449mg 0.52mg Buckwheat
Valine 0.585mg 0.678mg Buckwheat
Histidine 0.144mg 0.309mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 1.551g 0.741g Buckwheat
Monounsaturated Fat 0.716g 1.04g Buckwheat
Polyunsaturated fat 1.369g 1.039g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Buckwheat
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
33
Buckwheat
Mineral Summary Score
314
Oregano
109
Buckwheat

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
80%
Buckwheat
Carbohydrates
69%
Oregano
72%
Buckwheat
Fats
20%
Oregano
16%
Buckwheat

Comparison summary

Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.81g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.