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Oregano vs. Dates — In-Depth Nutrition Comparison

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The main differences between oregano and dates

  • Oregano is richer than dates in vitamin K, iron, manganese, calcium, fiber, vitamin E, vitamin B6, folate, magnesium, and copper.
  • Daily need coverage for vitamin K for oregano is 516% higher.
  • Oregano contains 365 times more vitamin E than dates. Oregano contains 18.26mg of vitamin E, while dates contain 0.05mg.
  • Oregano has a lower glycemic index than dates.

Food types used in this article are Spices, oregano, dried and Dates, deglet noor.

Infographic

Oregano vs Dates 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" 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%
Dates
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +527.9%
Contains more CalciumCalcium +3994.9%
Contains more PotassiumPotassium +92.1%
Contains more IronIron +3507.8%
Contains more CopperCopper +207.3%
Contains more ZincZinc +827.6%
Contains more PhosphorusPhosphorus +138.7%
Contains more ManganeseManganese +1804.6%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -92%

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.
Oregano
11
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%
Dates
0
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +475%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +36420%
Contains more Vitamin B1Vitamin B1 +240.4%
Contains more Vitamin B2Vitamin B2 +700%
Contains more Vitamin B3Vitamin B3 +264.2%
Contains more Vitamin B5Vitamin B5 +56.4%
Contains more Vitamin B6Vitamin B6 +532.7%
Contains more Vitamin KVitamin K +22925.9%
Contains more FolateFolate +1147.4%
Contains more CholineCholine +412.7%
~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
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +267.3%
Contains more FatsFats +997.4%
Contains more OtherOther +391.9%
Contains more WaterWater +106.7%
~equal in Carbs ~75.03g

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +1888.9%
Contains more Poly. FatPolyunsaturated fat +7105.3%
Contains less Sat. FatSaturated fat -97.9%

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
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +2519.8%
Contains more GlucoseGlucose +945.8%
Contains more FructoseFructose +1631%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Dates
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins 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 Dates DV% diff.
Vitamin K 621.7µg 2.7µg 516%
Iron 36.8mg 1.02mg 447%
Manganese 4.99mg 0.262mg 206%
Calcium 1597mg 39mg 156%
Fiber 42.5g 8g 138%
Vitamin E 18.26mg 0.05mg 121%
Vitamin B6 1.044mg 0.165mg 68%
Folate 237µg 19µg 55%
Magnesium 270mg 43mg 54%
Copper 0.633mg 0.206mg 47%
Vitamin B2 0.528mg 0.066mg 36%
Fructose 1.13g 19.56g 23%
Zinc 2.69mg 0.29mg 22%
Vitamin B3 4.64mg 1.274mg 21%
Potassium 1260mg 656mg 18%
Protein 9g 2.45g 13%
Phosphorus 148mg 62mg 12%
Vitamin B1 0.177mg 0.052mg 10%
Vitamin A 85µg 0µg 9%
Polyunsaturated fat 1.369g 0.019g 9%
Saturated fat 1.551g 0.032g 7%
Vitamin B5 0.921mg 0.589mg 7%
Fats 4.28g 0.39g 6%
Choline 32.3mg 6.3mg 5%
Selenium 4.5µg 3µg 3%
Monounsaturated fat 0.716g 0.036g 2%
Carbs 68.92g 75.03g 2%
Vitamin C 2.3mg 0.4mg 2%
Calories 265kcal 282kcal 1%
Sodium 25mg 2mg 1%
Net carbs 26.42g 67.03g N/A
Sugar 4.09g 63.35g N/A
Tryptophan 0.203mg 0.012mg 0%
Threonine 0.322mg 0.043mg 0%
Isoleucine 0.441mg 0.049mg 0%
Leucine 0.78mg 0.084mg 0%
Lysine 0.5mg 0.066mg 0%
Methionine 0.127mg 0.022mg 0%
Phenylalanine 0.449mg 0.05mg 0%
Valine 0.585mg 0.071mg 0%
Histidine 0.144mg 0.032mg 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 Dates
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
12%
Dates
Minerals Daily Need Coverage Score
319%
Oregano
29%
Dates

Comparison summary

Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 59.26g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 37)
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 contains less Sodium?
Dates
Dates contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 1.519g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $2.6)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.