Oregano vs. Clam — In-Depth Nutrition Comparison
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What are the main differences between oregano and clam?
- Oregano is richer in iron, manganese, fiber, calcium, vitamin B6, magnesium, and folate, while clam is higher in vitamin B12 and selenium.
- Clam's daily need coverage for vitamin B12 is 4120% higher.
- Oregano is lower in sodium.
- Clam has a higher glycemic index (27) than oregano (5).
We used Spices, oregano, dried and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +1400% |
| Contains more CalciumCalcium | +1635.9% |
| Contains more PotassiumPotassium | +100.6% |
| Contains more IronIron | +1209.6% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +399% |
| Contains more PhosphorusPhosphorus | +128.4% |
| Contains more SeleniumSelenium | +1322.2% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +18% |
| Contains more Vitamin B2Vitamin B2 | +23.9% |
| Contains more Vitamin B3Vitamin B3 | +38.3% |
| Contains more Vitamin B5Vitamin B5 | +35.4% |
| Contains more Vitamin B6Vitamin B6 | +849.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +717.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +860.9% |
| Contains more Vitamin AVitamin A | +101.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +119.5% |
| Contains more CarbsCarbs | +1243.5% |
| Contains more OtherOther | +111% |
| Contains more ProteinProtein | +183.9% |
| Contains more WaterWater | +540.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +316.3% |
| Contains more Poly. FatPolyunsaturated fat | +148% |
| Contains less Sat. FatSaturated fat | -87.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Vitamin K | 621.7µg | 518% | |
| Iron | 36.8mg | 2.81mg | 425% |
| Manganese | 4.99mg | 1mg | 173% |
| Fiber | 42.5g | 0g | 170% |
| Calcium | 1597mg | 92mg | 151% |
| Vitamin E | 18.26mg | 122% | |
| Selenium | 4.5µg | 64µg | 108% |
| Vitamin B6 | 1.044mg | 0.11mg | 72% |
| Magnesium | 270mg | 18mg | 60% |
| Folate | 237µg | 29µg | 52% |
| Sodium | 25mg | 1202mg | 51% |
| Protein | 9g | 25.55g | 33% |
| Phosphorus | 148mg | 338mg | 27% |
| Cholesterol | 0mg | 67mg | 22% |
| Vitamin C | 2.3mg | 22.1mg | 22% |
| Carbs | 68.92g | 5.13g | 21% |
| Potassium | 1260mg | 628mg | 19% |
| Vitamin A | 85µg | 171µg | 10% |
| Vitamin B3 | 4.64mg | 3.354mg | 8% |
| Vitamin B2 | 0.528mg | 0.426mg | 8% |
| Choline | 32.3mg | 6% | |
| Saturated fat | 1.551g | 0.188g | 6% |
| Calories | 265kcal | 148kcal | 6% |
| Copper | 0.633mg | 0.688mg | 6% |
| Vitamin B5 | 0.921mg | 0.68mg | 5% |
| Polyunsaturated fat | 1.369g | 0.552g | 5% |
| Fats | 4.28g | 1.95g | 4% |
| Vitamin B1 | 0.177mg | 0.15mg | 2% |
| Fructose | 1.13g | 1% | |
| Monounsaturated fat | 0.716g | 0.172g | 1% |
| Net carbs | 26.42g | 5.13g | N/A |
| Sugar | 4.09g | N/A | |
| Zinc | 2.69mg | 2.73mg | 0% |
| Tryptophan | 0.203mg | 0.286mg | 0% |
| Threonine | 0.322mg | 1.099mg | 0% |
| Isoleucine | 0.441mg | 1.112mg | 0% |
| Leucine | 0.78mg | 1.798mg | 0% |
| Lysine | 0.5mg | 1.909mg | 0% |
| Methionine | 0.127mg | 0.576mg | 0% |
| Phenylalanine | 0.449mg | 0.915mg | 0% |
| Valine | 0.585mg | 1.116mg | 0% |
| Histidine | 0.144mg | 0.49mg | 0% |
| Omega-3 - EPA | 0g | 0.138g | N/A |
| Omega-3 - DHA | 0g | 0.146g | N/A |
| Omega-3 - ALA | 0.621g | N/A | |
| Omega-3 - DPA | 0g | 0.104g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
983%
Minerals Daily Need Coverage Score
319%
129%
Comparison summary
Which food is lower in Cholesterol?
Oregano is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Oregano contains less Sodium (difference - 1177mg)
Which food is lower in glycemic index?
Oregano is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 1.363g)
Which food is cheaper?
Clam is cheaper (difference - $4.6)
Which food is richer in minerals?
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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.