Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Oregano vs. Salmon raw — In-Depth Nutrition Comparison

Compare

Summary of differences between Oregano and Salmon raw

  • Oregano has more Iron, Manganese, Fiber, Calcium, Magnesium, Folate, Copper, and Potassium, however, Salmon raw is higher in Vitamin B12, and Selenium.
  • Oregano covers your daily need of Iron 450% more than Salmon raw.

These are the specific foods used in this comparison Spices, oregano, dried and Fish, salmon, Atlantic, wild, raw.

Infographic

Oregano vs Salmon 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.
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +831%
Contains more CalciumCalcium +13208.3%
Contains more PotassiumPotassium +157.1%
Contains more IronIron +4500%
Contains more CopperCopper +153.2%
Contains more ZincZinc +320.3%
Contains less SodiumSodium -43.2%
Contains more ManganeseManganese +31087.5%
Contains more PhosphorusPhosphorus +35.1%
Contains more SeleniumSelenium +711.1%

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 0% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4152.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +38.9%
Contains more Vitamin B6Vitamin B6 +27.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +848%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +27.7%
Contains more Vitamin B3Vitamin B3 +69.4%
Contains more Vitamin B5Vitamin B5 +80.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +47.9%
Contains more ProteinProtein +120.4%
Contains more FatsFats +48.1%
Contains more WaterWater +589.8%

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
17% 37% 45%
Saturated Fat: Sat. Fat 0.981 g
Monounsaturated Fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated Fat -36.8%
Contains more Mono. FatMonounsaturated Fat +193.7%
Contains more Poly. FatPolyunsaturated fat +85.5%

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 raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Oregano Salmon raw Opinion
Calories 265kcal 142kcal Oregano
Protein 9g 19.84g Salmon raw
Fats 4.28g 6.34g Salmon raw
Vitamin C 2.3mg 0mg Oregano
Net carbs 26.42g 0g Oregano
Carbs 68.92g 0g Oregano
Cholesterol 0mg 55mg Oregano
Magnesium 270mg 29mg Oregano
Calcium 1597mg 12mg Oregano
Potassium 1260mg 490mg Oregano
Iron 36.8mg 0.8mg Oregano
Sugar 4.09g Salmon raw
Fiber 42.5g 0g Oregano
Copper 0.633mg 0.25mg Oregano
Zinc 2.69mg 0.64mg Oregano
Phosphorus 148mg 200mg Salmon raw
Sodium 25mg 44mg Oregano
Vitamin A 1701IU 40IU Oregano
Vitamin A 85µg 12µg Oregano
Vitamin E 18.26mg Oregano
Manganese 4.99mg 0.016mg Oregano
Selenium 4.5µg 36.5µg Salmon raw
Vitamin B1 0.177mg 0.226mg Salmon raw
Vitamin B2 0.528mg 0.38mg Oregano
Vitamin B3 4.64mg 7.86mg Salmon raw
Vitamin B5 0.921mg 1.664mg Salmon raw
Vitamin B6 1.044mg 0.818mg Oregano
Vitamin B12 0µg 3.18µg Salmon raw
Vitamin K 621.7µg Oregano
Folate 237µg 25µg Oregano
Choline 32.3mg Oregano
Saturated Fat 1.551g 0.981g Salmon raw
Monounsaturated Fat 0.716g 2.103g Salmon raw
Polyunsaturated fat 1.369g 2.539g Salmon raw
Tryptophan 0.203mg 0.222mg Salmon raw
Threonine 0.322mg 0.87mg Salmon raw
Isoleucine 0.441mg 0.914mg Salmon raw
Leucine 0.78mg 1.613mg Salmon raw
Lysine 0.5mg 1.822mg Salmon raw
Methionine 0.127mg 0.587mg Salmon raw
Phenylalanine 0.449mg 0.775mg Salmon raw
Valine 0.585mg 1.022mg Salmon raw
Histidine 0.144mg 0.584mg Salmon raw
Fructose 1.13g Oregano
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - ALA 0.621g Oregano
Omega-3 - DPA 0g 0.287g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Salmon 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
77%
Salmon raw
Minerals Daily Need Coverage Score
319%
Oregano
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.57g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 19mg)
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?
Oregano
Oregano is relatively richer in vitamins

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.