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  6. Oregano vs. Cashew

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 for oregano is 490% higher.
  • Oregano contains 43 times more calcium than cashew. Oregano contains 1597mg of calcium, while cashew contains 37mg.
  • Oregano has a lower glycemic index than cashew.

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

Infographic

Oregano vs Cashew 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%
Cashew
Cashew
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +4216.2%
Contains more PotassiumPotassium +90.9%
Contains more IronIron +450.9%
Contains more ManganeseManganese +201.5%
Contains more CopperCopper +246.8%
Contains more ZincZinc +114.9%
Contains more PhosphorusPhosphorus +300.7%
Contains less SodiumSodium -52%
Contains more SeleniumSelenium +342.2%
~equal in Magnesium ~292mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
Cashew
Cashew
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Contains more Vitamin CVitamin C +360%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1928.9%
Contains more Vitamin B2Vitamin B2 +810.3%
Contains more Vitamin B3Vitamin B3 +336.9%
Contains more Vitamin B6Vitamin B6 +150.4%
Contains more Vitamin KVitamin K +1723.2%
Contains more FolateFolate +848%
Contains more Vitamin B1Vitamin B1 +139%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.864mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Cashew DV% diff.
Vitamin K 621.7µg 34.1µg 490%
Iron 36.8mg 6.68mg 377%
Copper 0.633mg 2.195mg 174%
Fiber 42.5g 3.3g 157%
Calcium 1597mg 37mg 156%
Manganese 4.99mg 1.655mg 145%
Vitamin E 18.26mg 0.9mg 116%
Phosphorus 148mg 593mg 64%
Fats 4.28g 43.85g 61%
Monounsaturated fat 0.716g 23.797g 58%
Folate 237µg 25µg 53%
Vitamin B6 1.044mg 0.417mg 48%
Polyunsaturated fat 1.369g 7.845g 43%
Vitamin B2 0.528mg 0.058mg 36%
Zinc 2.69mg 5.78mg 28%
Selenium 4.5µg 19.9µg 28%
Saturated fat 1.551g 7.783g 28%
Vitamin B3 4.64mg 1.062mg 22%
Vitamin B1 0.177mg 0.423mg 21%
Protein 9g 18.22g 18%
Potassium 1260mg 660mg 18%
Calories 265kcal 553kcal 14%
Carbs 68.92g 30.19g 13%
Starch 23.49g 10%
Vitamin A 85µg 0µg 9%
Choline 32.3mg 6%
Magnesium 270mg 292mg 5%
Vitamin C 2.3mg 0.5mg 2%
Sodium 25mg 12mg 1%
Vitamin B5 0.921mg 0.864mg 1%
Fructose 1.13g 0.05g 1%
Protein per 100 calories 3.4g 3.3g N/A
Calories per 10 g protein 294kcal 304kcal N/A
Weight per 100 calories 38g 18g N/A
Unsaturated / Saturated Fat ratio 1.3 4.1 N/A
Net carbs 26.42g 26.89g N/A
Sugar 4.09g 5.91g N/A
Tryptophan 0.203mg 0.287mg 0%
Threonine 0.322mg 0.688mg 0%
Isoleucine 0.441mg 0.789mg 0%
Leucine 0.78mg 1.472mg 0%
Lysine 0.5mg 0.928mg 0%
Methionine 0.127mg 0.362mg 0%
Phenylalanine 0.449mg 0.951mg 0%
Valine 0.585mg 1.094mg 0%
Histidine 0.144mg 0.456mg 0%
Omega-3 - ALA 0.621g N/A

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
Cashew
Cashew
2
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more CarbsCarbs +128.3%
Contains more WaterWater +91%
Contains more OtherOther +209.8%
Contains more ProteinProtein +102.4%
Contains more FatsFats +924.5%

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
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -80.1%
Contains more Mono. FatMonounsaturated fat +3223.6%
Contains more Poly. FatPolyunsaturated fat +473%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Cashew
Cashew
2
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +3700%
Contains more FructoseFructose +2160%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +538.5%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. 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.