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Oregano vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between Oregano and Buckwheat?

  • Oregano is richer than Buckwheat in Vitamin K, Iron, Manganese, Fiber, Calcium, Vitamin E , Vitamin B6, Folate, Copper, and Magnesium.
  • Oregano's daily need coverage for Vitamin K is 516% more.
  • Oregano has 228 times more Calcium than Buckwheat. While Oregano has 1597mg of Calcium, Buckwheat has only 7mg.

We used Spices, oregano, dried and Buckwheat groats, roasted, cooked types in this article.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +22714.3%
Contains more Iron +4500%
Contains more Magnesium +429.4%
Contains more Phosphorus +111.4%
Contains more Potassium +1331.8%
Contains more Zinc +341%
Contains more Copper +333.6%
Contains more Manganese +1138.2%
Contains more Selenium +104.5%
Contains less Sodium -84%
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 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +22714.3%
Contains more Iron +4500%
Contains more Magnesium +429.4%
Contains more Phosphorus +111.4%
Contains more Potassium +1331.8%
Contains more Zinc +341%
Contains more Copper +333.6%
Contains more Manganese +1138.2%
Contains more Selenium +104.5%
Contains less Sodium -84%

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.
Oregano
10
:
Contains more Vitamin A +∞%
Contains more Vitamin E +20188.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +342.5%
Contains more Vitamin B2 +1253.8%
Contains more Vitamin B3 +393.6%
Contains more Vitamin B5 +156.5%
Contains more Vitamin B6 +1255.8%
Contains more Folate +1592.9%
Contains more Vitamin K +32621.1%
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% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +20188.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +342.5%
Contains more Vitamin B2 +1253.8%
Contains more Vitamin B3 +393.6%
Contains more Vitamin B5 +156.5%
Contains more Vitamin B6 +1255.8%
Contains more Folate +1592.9%
Contains more Vitamin K +32621.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +166.3%
Contains more Fats +590.3%
Contains more Carbs +245.6%
Contains more Other +1730.2%
Contains more Water +661.6%
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +166.3%
Contains more Fats +590.3%
Contains more Carbs +245.6%
Contains more Other +1730.2%
Contains more Water +661.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +280.9%
Contains more Polyunsaturated fat +628.2%
Contains less Saturated Fat -91.4%
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +280.9%
Contains more Polyunsaturated fat +628.2%
Contains less Saturated Fat -91.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +127.5%
Contains more Glucose +850%
Contains more Fructose +1030%
Contains more Galactose +∞%
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
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +127.5%
Contains more Glucose +850%
Contains more Fructose +1030%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 17.24g Oregano
Protein 9g 3.38g Oregano
Fats 4.28g 0.62g Oregano
Carbs 68.92g 19.94g Oregano
Calories 265kcal 92kcal Oregano
Fructose 1.13g 0.1g Oregano
Sugar 4.09g 0.9g Buckwheat
Fiber 42.5g 2.7g Oregano
Calcium 1597mg 7mg Oregano
Iron 36.8mg 0.8mg Oregano
Magnesium 270mg 51mg Oregano
Phosphorus 148mg 70mg Oregano
Potassium 1260mg 88mg Oregano
Sodium 25mg 4mg Buckwheat
Zinc 2.69mg 0.61mg Oregano
Copper 0.633mg 0.146mg Oregano
Manganese 4.99mg 0.403mg Oregano
Selenium 4.5µg 2.2µg Oregano
Vitamin A 1701IU 0IU Oregano
Vitamin A RAE 85µg 0µg Oregano
Vitamin E 18.26mg 0.09mg Oregano
Vitamin C 2.3mg 0mg Oregano
Vitamin B1 0.177mg 0.04mg Oregano
Vitamin B2 0.528mg 0.039mg Oregano
Vitamin B3 4.64mg 0.94mg Oregano
Vitamin B5 0.921mg 0.359mg Oregano
Vitamin B6 1.044mg 0.077mg Oregano
Folate 237µg 14µg Oregano
Vitamin K 621.7µg 1.9µg Oregano
Tryptophan 0.203mg 0.049mg Oregano
Threonine 0.322mg 0.129mg Oregano
Isoleucine 0.441mg 0.127mg Oregano
Leucine 0.78mg 0.212mg Oregano
Lysine 0.5mg 0.172mg Oregano
Methionine 0.127mg 0.044mg Oregano
Phenylalanine 0.449mg 0.133mg Oregano
Valine 0.585mg 0.173mg Oregano
Histidine 0.144mg 0.079mg Oregano
Saturated Fat 1.551g 0.134g Buckwheat
Monounsaturated Fat 0.716g 0.188g Oregano
Polyunsaturated fat 1.369g 0.188g Oregano
Omega-3 - ALA 0.621g 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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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
230%
Oregano
8%
Buckwheat
Minerals Daily Need Coverage Score
319%
Oregano
24%
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 - 46)
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 - 3.19g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.417g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $2.2)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.