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Oregano vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between Oregano and Chard raw

  • Oregano is richer in Iron, Manganese, Fiber, Calcium, Vitamin E, Vitamin B6, Folate, Copper, and Magnesium, yet Chard raw is richer in Vitamin K.
  • Daily need coverage for Iron from Oregano is 438% higher.
  • Oregano contains 31 times more Calcium than Chard raw. Oregano contains 1597mg of Calcium, while Chard raw contains 51mg.

Food types used in this article are Spices, oregano, dried and Chard, swiss, raw.

Infographic

Oregano vs Chard raw 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.
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +3031.4%
Contains more PotassiumPotassium +232.5%
Contains more IronIron +1944.4%
Contains more CopperCopper +253.6%
Contains more ZincZinc +647.2%
Contains more PhosphorusPhosphorus +221.7%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +1263.4%
Contains more SeleniumSelenium +400%

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% 102% 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 100% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin EVitamin E +866.1%
Contains more Vitamin B1Vitamin B1 +342.5%
Contains more Vitamin B2Vitamin B2 +486.7%
Contains more Vitamin B3Vitamin B3 +1060%
Contains more Vitamin B5Vitamin B5 +435.5%
Contains more Vitamin B6Vitamin B6 +954.5%
Contains more FolateFolate +1592.9%
Contains more CholineCholine +79.4%
Contains more Vitamin CVitamin C +1204.3%
Contains more Vitamin AVitamin A +259.6%
Contains more Vitamin KVitamin K +33.5%
~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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +400%
Contains more FatsFats +2040%
Contains more CarbsCarbs +1742.8%
Contains more OtherOther +391.9%
Contains more WaterWater +833.1%

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
21% 29% 50%
Saturated Fat: Sat. Fat 0.03 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated Fat +1690%
Contains more Poly. FatPolyunsaturated fat +1855.7%
Contains less Sat. FatSaturated Fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Chard raw Opinion
Calories 265kcal 19kcal Oregano
Protein 9g 1.8g Oregano
Fats 4.28g 0.2g Oregano
Vitamin C 2.3mg 30mg Chard raw
Net carbs 26.42g 2.14g Oregano
Carbs 68.92g 3.74g Oregano
Magnesium 270mg 81mg Oregano
Calcium 1597mg 51mg Oregano
Potassium 1260mg 379mg Oregano
Iron 36.8mg 1.8mg Oregano
Sugar 4.09g 1.1g Chard raw
Fiber 42.5g 1.6g Oregano
Copper 0.633mg 0.179mg Oregano
Zinc 2.69mg 0.36mg Oregano
Phosphorus 148mg 46mg Oregano
Sodium 25mg 213mg Oregano
Vitamin A 1701IU 6116IU Chard raw
Vitamin A 85µg 306µg Chard raw
Vitamin E 18.26mg 1.89mg Oregano
Manganese 4.99mg 0.366mg Oregano
Selenium 4.5µg 0.9µg Oregano
Vitamin B1 0.177mg 0.04mg Oregano
Vitamin B2 0.528mg 0.09mg Oregano
Vitamin B3 4.64mg 0.4mg Oregano
Vitamin B5 0.921mg 0.172mg Oregano
Vitamin B6 1.044mg 0.099mg Oregano
Vitamin K 621.7µg 830µg Chard raw
Folate 237µg 14µg Oregano
Choline 32.3mg 18mg Oregano
Saturated Fat 1.551g 0.03g Chard raw
Monounsaturated Fat 0.716g 0.04g Oregano
Polyunsaturated fat 1.369g 0.07g Oregano
Tryptophan 0.203mg 0.017mg Oregano
Threonine 0.322mg 0.083mg Oregano
Isoleucine 0.441mg 0.147mg Oregano
Leucine 0.78mg 0.13mg Oregano
Lysine 0.5mg 0.099mg Oregano
Methionine 0.127mg 0.019mg Oregano
Phenylalanine 0.449mg 0.11mg Oregano
Valine 0.585mg 0.11mg Oregano
Histidine 0.144mg 0.036mg Oregano
Fructose 1.13g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
213%
Oregano
206%
Chard raw
Minerals Daily Need Coverage Score
319%
Oregano
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 188mg)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 27)
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 Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 1.521g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $4.2)
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.