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Oregano vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the main differences between oregano and chinese broccoli?

  • Oregano has more iron, vitamin K, manganese, fiber, calcium, vitamin E, vitamin B6, copper, magnesium, and folate than chinese broccoli.
  • Oregano's daily need coverage for iron is 453% higher.
  • Chinese broccoli has 38 times less vitamin E than oregano. Oregano has 18.26mg of vitamin E, while chinese broccoli has 0.48mg.
  • Chinese broccoli has a higher glycemic index (32) than oregano (5).

We used Spices, oregano, dried and Broccoli, chinese, cooked types in this comparison.

Infographic

Oregano vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +1497%
Contains more PotassiumPotassium +382.8%
Contains more IronIron +6471.4%
Contains more CopperCopper +937.7%
Contains more ZincZinc +589.7%
Contains more PhosphorusPhosphorus +261%
Contains more ManganeseManganese +1790.2%
Contains more SeleniumSelenium +246.2%
Contains less SodiumSodium -72%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +3704.2%
Contains more Vitamin B1Vitamin B1 +86.3%
Contains more Vitamin B2Vitamin B2 +261.6%
Contains more Vitamin B3Vitamin B3 +961.8%
Contains more Vitamin B5Vitamin B5 +479.2%
Contains more Vitamin B6Vitamin B6 +1391.4%
Contains more Vitamin KVitamin K +633.1%
Contains more FolateFolate +139.4%
Contains more CholineCholine +27.7%
Contains more Vitamin CVitamin C +1126.1%
~equal in Vitamin A ~82µg
~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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +689.5%
Contains more FatsFats +494.4%
Contains more CarbsCarbs +1708.9%
Contains more OtherOther +896.2%
Contains more WaterWater +842%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +1332%
Contains more Poly. FatPolyunsaturated fat +314.8%
Contains less Sat. FatSaturated fat -92.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Chinese broccoli DV% diff.
Iron 36.8mg 0.56mg 453%
Vitamin K 621.7µg 84.8µg 447%
Manganese 4.99mg 0.264mg 205%
Fiber 42.5g 2.5g 160%
Calcium 1597mg 100mg 150%
Vitamin E 18.26mg 0.48mg 119%
Vitamin B6 1.044mg 0.07mg 75%
Copper 0.633mg 0.061mg 64%
Magnesium 270mg 18mg 60%
Folate 237µg 99µg 35%
Vitamin C 2.3mg 28.2mg 29%
Potassium 1260mg 261mg 29%
Vitamin B2 0.528mg 0.146mg 29%
Vitamin B3 4.64mg 0.437mg 26%
Carbs 68.92g 3.81g 22%
Zinc 2.69mg 0.39mg 21%
Protein 9g 1.14g 16%
Phosphorus 148mg 41mg 15%
Vitamin B5 0.921mg 0.159mg 15%
Calories 265kcal 22kcal 12%
Saturated fat 1.551g 0.11g 7%
Vitamin B1 0.177mg 0.095mg 7%
Polyunsaturated fat 1.369g 0.33g 7%
Selenium 4.5µg 1.3µg 6%
Fats 4.28g 0.72g 5%
Monounsaturated fat 0.716g 0.05g 2%
Fructose 1.13g 1%
Sodium 25mg 7mg 1%
Choline 32.3mg 25.3mg 1%
Net carbs 26.42g 1.31g N/A
Sugar 4.09g 0.84g N/A
Vitamin A 85µg 82µg 0%
Tryptophan 0.203mg 0%
Threonine 0.322mg 0%
Isoleucine 0.441mg 0%
Leucine 0.78mg 0%
Lysine 0.5mg 0%
Methionine 0.127mg 0%
Phenylalanine 0.449mg 0%
Valine 0.585mg 0%
Histidine 0.144mg 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 Chinese broccoli
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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
319%
Oregano
18%
Chinese broccoli

Comparison summary

Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 3.25g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 1.441g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $4.6)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.