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Oregano vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between oregano and sardine

  • Oregano is higher in vitamin K, iron, manganese, fiber, calcium, vitamin E, vitamin B6, and folate, yet sardine is higher in vitamin B12 and selenium.
  • Oregano covers your daily vitamin K needs 516% more than sardine.

Food varieties used in this article are Spices, oregano, dried and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Oregano vs Sardine 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +592.3%
Contains more CalciumCalcium +318.1%
Contains more PotassiumPotassium +217.4%
Contains more IronIron +1160.3%
Contains more CopperCopper +240.3%
Contains more ZincZinc +105.3%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +4520.4%
Contains more PhosphorusPhosphorus +231.1%
Contains more SeleniumSelenium +1071.1%

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% 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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +165.6%
Contains more Vitamin EVitamin E +795.1%
Contains more Vitamin B1Vitamin B1 +121.3%
Contains more Vitamin B2Vitamin B2 +132.6%
Contains more Vitamin B5Vitamin B5 +43.5%
Contains more Vitamin B6Vitamin B6 +525.1%
Contains more Vitamin KVitamin K +23811.5%
Contains more FolateFolate +2270%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +13%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +132.2%

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +82.2%
Contains more ProteinProtein +173.6%
Contains more FatsFats +167.5%
Contains more WaterWater +500.3%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +440.4%
Contains more Poly. FatPolyunsaturated fat +276%
~equal in Saturated fat ~1.528g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Sardine
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 Sardine DV% diff.
Vitamin K 621.7µg 2.6µg 516%
Iron 36.8mg 2.92mg 424%
Vitamin B12 0µg 8.94µg 373%
Manganese 4.99mg 0.108mg 212%
Fiber 42.5g 0g 170%
Calcium 1597mg 382mg 122%
Vitamin E 18.26mg 2.04mg 108%
Selenium 4.5µg 52.7µg 88%
Vitamin B6 1.044mg 0.167mg 67%
Folate 237µg 10µg 57%
Magnesium 270mg 39mg 55%
Copper 0.633mg 0.186mg 50%
Phosphorus 148mg 490mg 49%
Cholesterol 0mg 142mg 47%
Protein 9g 24.62g 31%
Potassium 1260mg 397mg 25%
Polyunsaturated fat 1.369g 5.148g 25%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Vitamin B2 0.528mg 0.227mg 23%
Carbs 68.92g 0g 23%
Zinc 2.69mg 1.31mg 13%
Sodium 25mg 307mg 12%
Fats 4.28g 11.45g 11%
Choline 32.3mg 75mg 8%
Vitamin B1 0.177mg 0.08mg 8%
Monounsaturated fat 0.716g 3.869g 8%
Vitamin A 85µg 32µg 6%
Vitamin B5 0.921mg 0.642mg 6%
Vitamin B3 4.64mg 5.245mg 4%
Calories 265kcal 208kcal 3%
Vitamin C 2.3mg 0mg 3%
Fructose 1.13g 1%
Net carbs 26.42g 0g N/A
Sugar 4.09g 0g N/A
Saturated fat 1.551g 1.528g 0%
Tryptophan 0.203mg 0.276mg 0%
Threonine 0.322mg 1.079mg 0%
Isoleucine 0.441mg 1.134mg 0%
Leucine 0.78mg 2.001mg 0%
Lysine 0.5mg 2.26mg 0%
Methionine 0.127mg 0.729mg 0%
Phenylalanine 0.449mg 0.961mg 0%
Valine 0.585mg 1.268mg 0%
Histidine 0.144mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A
Omega-3 - ALA 0.621g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Sardine
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
119%
Sardine
Minerals Daily Need Coverage Score
319%
Oregano
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 0.023g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 282mg)
Which food is cheaper?
Oregano
Oregano is cheaper (difference - $2.4)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.