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Oregano vs. Caraway spice — In-Depth Nutrition Comparison

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Important differences between oregano and caraway spice

  • Oregano has more vitamin K, iron, manganese, vitamin E, calcium, folate, and vitamin B6; however, caraway spice has more phosphorus, copper, and zinc.
  • Oregano's daily need coverage for vitamin K is 518% more.
  • Oregano has 24 times more folate than caraway spice. Oregano has 237µg of folate, while caraway spice has 10µg.

The food varieties used in the comparison are Spices, oregano, dried and Spices, caraway seed.

Infographic

Oregano vs Caraway spice 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 184% 207% 119% 609% 303% 150% 243% 2.2% 170% 66%
Contains more CalciumCalcium +131.8%
Contains more IronIron +126.7%
Contains more ManganeseManganese +283.8%
Contains more CopperCopper +43.8%
Contains more ZincZinc +104.5%
Contains more PhosphorusPhosphorus +283.8%
Contains less SodiumSodium -32%
Contains more SeleniumSelenium +168.9%
~equal in Magnesium ~258mg
~equal in Potassium ~1351mg

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 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 70% 6% 50% 0% 96% 87% 68% 0% 83% 0% 0% 7.5% 13%
Contains more Vitamin AVitamin A +372.2%
Contains more Vitamin EVitamin E +630.4%
Contains more Vitamin B2Vitamin B2 +39.3%
Contains more Vitamin B3Vitamin B3 +28.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +190%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2270%
Contains more CholineCholine +30.8%
Contains more Vitamin CVitamin C +813%
Contains more Vitamin B1Vitamin B1 +116.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 15% 50% 10% 6%
Protein: 19.77 g
Fats: 14.59 g
Carbs: 49.9 g
Water: 9.87 g
Other: 5.87 g
Contains more CarbsCarbs +38.1%
Contains more OtherOther +34.1%
Contains more ProteinProtein +119.7%
Contains more FatsFats +240.9%
~equal in Water ~9.87g

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
6% 65% 30%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 7.125 g
Polyunsaturated fat: Poly. Fat 3.272 g
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +895.1%
Contains more Poly. FatPolyunsaturated fat +139%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Caraway spice DV% diff.
Vitamin K 621.7µg 0µg 518%
Iron 36.8mg 16.23mg 257%
Manganese 4.99mg 1.3mg 160%
Vitamin E 18.26mg 2.5mg 105%
Calcium 1597mg 689mg 91%
Phosphorus 148mg 568mg 60%
Folate 237µg 10µg 57%
Vitamin B6 1.044mg 0.36mg 53%
Copper 0.633mg 0.91mg 31%
Zinc 2.69mg 5.5mg 26%
Protein 9g 19.77g 22%
Vitamin C 2.3mg 21mg 21%
Vitamin B5 0.921mg 18%
Fiber 42.5g 38g 18%
Vitamin B1 0.177mg 0.383mg 17%
Monounsaturated fat 0.716g 7.125g 16%
Fats 4.28g 14.59g 16%
Selenium 4.5µg 12.1µg 14%
Polyunsaturated fat 1.369g 3.272g 13%
Vitamin B2 0.528mg 0.379mg 11%
Vitamin A 85µg 18µg 7%
Carbs 68.92g 49.9g 6%
Vitamin B3 4.64mg 3.606mg 6%
Saturated fat 1.551g 0.62g 4%
Calories 265kcal 333kcal 3%
Potassium 1260mg 1351mg 3%
Magnesium 270mg 258mg 3%
Fructose 1.13g 1%
Choline 32.3mg 24.7mg 1%
Net carbs 26.42g 11.9g N/A
Sugar 4.09g 0.64g N/A
Sodium 25mg 17mg 0%
Tryptophan 0.203mg 0.244mg 0%
Threonine 0.322mg 0.756mg 0%
Isoleucine 0.441mg 0.826mg 0%
Leucine 0.78mg 1.218mg 0%
Lysine 0.5mg 1.031mg 0%
Methionine 0.127mg 0.361mg 0%
Phenylalanine 0.449mg 0.867mg 0%
Valine 0.585mg 1.037mg 0%
Histidine 0.144mg 0.55mg 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 Caraway spice
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
37%
Caraway spice
Minerals Daily Need Coverage Score
319%
Oregano
205%
Caraway spice

Comparison summary

Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Caraway spice
Caraway spice is lower in Sugar (difference - 3.45g)
Which food contains less Sodium?
Caraway spice
Caraway spice contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Caraway spice
Caraway spice is lower in Saturated fat (difference - 0.931g)
Which food is lower in glycemic index?
Caraway spice
Caraway spice is lower in glycemic index (difference - 5)
Which food is cheaper?
Caraway spice
Caraway spice is cheaper (difference - $4.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Caraway spice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170918/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.