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Oregano vs Cashew - In-Depth Nutrition Comparison

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The main differences between Oregano and Cashew

  • Oregano is richer in Vitamin K, Iron, Fiber, Calcium, Manganese, Vitamin E , Folate, and Vitamin B6, yet Cashew is richer in Copper, and Phosphorus.
  • Daily need coverage for Vitamin K from Oregano is 490% higher.
  • Oregano contains 43 times more Calcium than Cashew. Oregano contains 1597mg of Calcium, while Cashew contains 37mg.

Food types used in this article are Spices, oregano, dried and Nuts, cashew nuts, raw.

Infographic

Oregano vs Cashew 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
:
5
Cashew
Contains more Calcium +4216.2%
Contains more Iron +450.9%
Contains more Potassium +90.9%
Contains more Phosphorus +300.7%
Contains less Sodium -52%
Contains more Zinc +114.9%
Contains more Copper +246.8%
Equal in Magnesium - 292
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Contains more Calcium +4216.2%
Contains more Iron +450.9%
Contains more Potassium +90.9%
Contains more Phosphorus +300.7%
Contains less Sodium -52%
Contains more Zinc +114.9%
Contains more Copper +246.8%
Equal in Magnesium - 292

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
:
1
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin E +1928.9%
Contains more Vitamin C +360%
Contains more Vitamin B2 +810.3%
Contains more Vitamin B3 +336.9%
Contains more Vitamin B6 +150.4%
Contains more Folate +848%
Contains more Vitamin K +1723.2%
Contains more Vitamin B1 +139%
Equal in Vitamin B5 - 0.864
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% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin E +1928.9%
Contains more Vitamin C +360%
Contains more Vitamin B2 +810.3%
Contains more Vitamin B3 +336.9%
Contains more Vitamin B6 +150.4%
Contains more Folate +848%
Contains more Vitamin K +1723.2%
Contains more Vitamin B1 +139%
Equal in Vitamin B5 - 0.864

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

All nutrients comparison - raw data values

Nutrient Oregano Cashew Opinion
Net carbs 26.42g 26.89g Cashew
Protein 9g 18.22g Cashew
Fats 4.28g 43.85g Cashew
Carbs 68.92g 30.19g Oregano
Calories 265kcal 553kcal Cashew
Starch g 23.49g Cashew
Fructose 1.13g 0.05g Oregano
Sugar 4.09g 5.91g Oregano
Fiber 42.5g 3.3g Oregano
Calcium 1597mg 37mg Oregano
Iron 36.8mg 6.68mg Oregano
Magnesium 270mg 292mg Cashew
Phosphorus 148mg 593mg Cashew
Potassium 1260mg 660mg Oregano
Sodium 25mg 12mg Cashew
Zinc 2.69mg 5.78mg Cashew
Copper 0.633mg 2.195mg Cashew
Vitamin A 1701IU 0IU Oregano
Vitamin E 18.26mg 0.9mg Oregano
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 0.5mg Oregano
Vitamin B1 0.177mg 0.423mg Cashew
Vitamin B2 0.528mg 0.058mg Oregano
Vitamin B3 4.64mg 1.062mg Oregano
Vitamin B5 0.921mg 0.864mg Oregano
Vitamin B6 1.044mg 0.417mg Oregano
Folate 237µg 25µg Oregano
Vitamin B12 0µg 0µg
Vitamin K 621.7µg 34.1µg Oregano
Tryptophan 0.203mg 0.287mg Cashew
Threonine 0.322mg 0.688mg Cashew
Isoleucine 0.441mg 0.789mg Cashew
Leucine 0.78mg 1.472mg Cashew
Lysine 0.5mg 0.928mg Cashew
Methionine 0.127mg 0.362mg Cashew
Phenylalanine 0.449mg 0.951mg Cashew
Valine 0.585mg 1.094mg Cashew
Histidine 0.144mg 0.456mg Cashew
Cholesterol 0mg 0mg
Trans Fat 0g g Cashew
Saturated Fat 1.551g 7.783g Oregano
Monounsaturated Fat 0.716g 23.797g Cashew
Polyunsaturated fat 1.369g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Cashew
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
34
Cashew
Mineral Summary Score
314
Oregano
209
Cashew

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
109%
Cashew
Carbohydrates
69%
Oregano
30%
Cashew
Fats
20%
Oregano
202%
Cashew

Comparison summary

Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 6.232g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 13mg)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $2.1)
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

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.