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Oregano vs. Béchamel sauce — In-Depth Nutrition Comparison

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Important differences between oregano and béchamel sauce

  • Béchamel sauce has less vitamin K, iron, manganese, fiber, calcium, vitamin E, vitamin B6, copper, magnesium, and folate.
  • Oregano's daily need coverage for vitamin K is 518% more.
  • Oregano has 425 times more fiber than béchamel sauce. Oregano has 42.5g of fiber, while béchamel sauce has 0.1g.

The food varieties used in the comparison are Spices, oregano, dried and Sauce, homemade, white, thin.

Infographic

Oregano vs Béchamel sauce 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.
Oregano
10
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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +1700%
Contains more CalciumCalcium +1167.5%
Contains more PotassiumPotassium +673%
Contains more IronIron +17423.8%
Contains more CopperCopper +4769.2%
Contains more ZincZinc +540.5%
Contains more PhosphorusPhosphorus +46.5%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +20691.7%
Contains more SeleniumSelenium +36.4%

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
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +187.5%
Contains more Vitamin AVitamin A +16.4%
Contains more Vitamin EVitamin E +10641.2%
Contains more Vitamin B1Vitamin B1 +221.8%
Contains more Vitamin B2Vitamin B2 +187%
Contains more Vitamin B3Vitamin B3 +1677.8%
Contains more Vitamin B5Vitamin B5 +171.7%
Contains more Vitamin B6Vitamin B6 +2446.3%
Contains more Vitamin KVitamin K +103516.7%
Contains more FolateFolate +2533.3%
Contains more CholineCholine +129.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more ProteinProtein +138.7%
Contains more CarbsCarbs +831.4%
Contains more OtherOther +446.5%
Contains more FatsFats +57.2%
Contains more WaterWater +712.3%

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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -27.9%
Contains more Mono. FatMonounsaturated fat +272.9%
Contains more Poly. FatPolyunsaturated fat +15.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Béchamel sauce DV% diff.
Vitamin K 621.7µg 0.6µg 518%
Iron 36.8mg 0.21mg 457%
Manganese 4.99mg 0.024mg 216%
Fiber 42.5g 0.1g 170%
Calcium 1597mg 126mg 147%
Vitamin E 18.26mg 0.17mg 121%
Vitamin B6 1.044mg 0.041mg 77%
Copper 0.633mg 0.013mg 69%
Magnesium 270mg 15mg 61%
Folate 237µg 9µg 57%
Potassium 1260mg 163mg 32%
Vitamin B3 4.64mg 0.261mg 27%
Vitamin B2 0.528mg 0.184mg 26%
Carbs 68.92g 7.4g 21%
Zinc 2.69mg 0.42mg 21%
Vitamin B12 0µg 0.3µg 13%
Sodium 25mg 328mg 13%
Vitamin B5 0.921mg 0.339mg 12%
Protein 9g 3.77g 10%
Vitamin B1 0.177mg 0.055mg 10%
Calories 265kcal 105kcal 8%
Phosphorus 148mg 101mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Monounsaturated fat 0.716g 2.67g 5%
Fats 4.28g 6.73g 4%
Cholesterol 0mg 8mg 3%
Choline 32.3mg 14.1mg 3%
Saturated fat 1.551g 2.152g 3%
Vitamin C 2.3mg 0.8mg 2%
Selenium 4.5µg 3.3µg 2%
Fructose 1.13g 1%
Polyunsaturated fat 1.369g 1.586g 1%
Vitamin A 85µg 73µg 1%
Net carbs 26.42g 7.3g N/A
Sugar 4.09g 4.78g N/A
Tryptophan 0.203mg 0.046mg 0%
Threonine 0.322mg 0.147mg 0%
Isoleucine 0.441mg 0.198mg 0%
Leucine 0.78mg 0.32mg 0%
Lysine 0.5mg 0.259mg 0%
Methionine 0.127mg 0.082mg 0%
Phenylalanine 0.449mg 0.157mg 0%
Valine 0.585mg 0.219mg 0%
Histidine 0.144mg 0.089mg 0%
Omega-3 - ALA 0.621g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
208%
Oregano
15%
Béchamel sauce
Minerals Daily Need Coverage Score
319%
Oregano
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 303mg)
Which food is lower in Saturated fat?
Oregano
Oregano is lower in Saturated fat (difference - 0.601g)
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 glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 5)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $4.6)

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

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.