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Oregano vs. Salmon — In-Depth Nutrition Comparison

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The main differences between Oregano and Salmon

  • Oregano is richer in Vitamin K, Iron, Manganese, Fiber, Calcium, Vitamin E , and Copper, yet Salmon is richer in Vitamin B12, Vitamin D, and Selenium.
  • Daily need coverage for Vitamin K from Oregano is 518% higher.

Food types used in this article are Spices, oregano, dried and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Oregano vs Salmon 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.
:
2
Salmon
Contains more Calcium +10546.7%
Contains more Iron +10723.5%
Contains more Magnesium +800%
Contains more Potassium +228.1%
Contains less Sodium -59%
Contains more Zinc +525.6%
Contains more Copper +1191.8%
Contains more Manganese +31087.5%
Contains more Phosphorus +70.3%
Contains more Selenium +820%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +10546.7%
Contains more Iron +10723.5%
Contains more Magnesium +800%
Contains more Potassium +228.1%
Contains less Sodium -59%
Contains more Zinc +525.6%
Contains more Copper +1191.8%
Contains more Manganese +31087.5%
Contains more Phosphorus +70.3%
Contains more Selenium +820%

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.
:
6
Salmon
Contains more Vitamin A +639.6%
Contains more Vitamin E +1501.8%
Contains more Vitamin B2 +291.1%
Contains more Vitamin B6 +61.4%
Contains more Folate +597.1%
Contains more Vitamin K +621600%
Contains more Vitamin D +∞%
Contains more Vitamin C +60.9%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B3 +73.4%
Contains more Vitamin B5 +60.2%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +639.6%
Contains more Vitamin E +1501.8%
Contains more Vitamin B2 +291.1%
Contains more Vitamin B6 +61.4%
Contains more Folate +597.1%
Contains more Vitamin K +621600%
Contains more Vitamin D +∞%
Contains more Vitamin C +60.9%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B3 +73.4%
Contains more Vitamin B5 +60.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Salmon
Contains more Carbs +∞%
Contains more Other +883.8%
Contains more Protein +145.6%
Contains more Fats +188.6%
Contains more Water +552.1%
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Carbs +∞%
Contains more Other +883.8%
Contains more Protein +145.6%
Contains more Fats +188.6%
Contains more Water +552.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Salmon
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +483.9%
Contains more Polyunsaturated fat +232.6%
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +483.9%
Contains more Polyunsaturated fat +232.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Salmon Opinion
Net carbs 26.42g 0g Oregano
Protein 9g 22.1g Salmon
Fats 4.28g 12.35g Salmon
Carbs 68.92g 0g Oregano
Calories 265kcal 206kcal Oregano
Fructose 1.13g Oregano
Sugar 4.09g 0g Salmon
Fiber 42.5g 0g Oregano
Calcium 1597mg 15mg Oregano
Iron 36.8mg 0.34mg Oregano
Magnesium 270mg 30mg Oregano
Phosphorus 148mg 252mg Salmon
Potassium 1260mg 384mg Oregano
Sodium 25mg 61mg Oregano
Zinc 2.69mg 0.43mg Oregano
Copper 0.633mg 0.049mg Oregano
Manganese 4.99mg 0.016mg Oregano
Selenium 4.5µg 41.4µg Salmon
Vitamin A 1701IU 230IU Oregano
Vitamin A RAE 85µg 69µg Oregano
Vitamin E 18.26mg 1.14mg Oregano
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 2.3mg 3.7mg Salmon
Vitamin B1 0.177mg 0.34mg Salmon
Vitamin B2 0.528mg 0.135mg Oregano
Vitamin B3 4.64mg 8.045mg Salmon
Vitamin B5 0.921mg 1.475mg Salmon
Vitamin B6 1.044mg 0.647mg Oregano
Folate 237µg 34µg Oregano
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 621.7µg 0.1µg Oregano
Tryptophan 0.203mg 0.248mg Salmon
Threonine 0.322mg 0.969mg Salmon
Isoleucine 0.441mg 1.018mg Salmon
Leucine 0.78mg 1.796mg Salmon
Lysine 0.5mg 2.03mg Salmon
Methionine 0.127mg 0.654mg Salmon
Phenylalanine 0.449mg 0.863mg Salmon
Valine 0.585mg 1.139mg Salmon
Histidine 0.144mg 0.651mg Salmon
Cholesterol 0mg 63mg Oregano
Saturated Fat 1.551g 2.397g Oregano
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 0.716g 4.181g Salmon
Polyunsaturated fat 1.369g 4.553g Salmon
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
230%
Oregano
110%
Salmon
Minerals Daily Need Coverage Score
319%
Oregano
44%
Salmon

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 4.09g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 0.846g)
Which food is cheaper?
Oregano
Oregano is cheaper (difference - $8.4)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.