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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.
Contains more Calcium +318.1%
Contains more Iron +1160.3%
Contains more Magnesium +592.3%
Contains more Potassium +217.4%
Contains less Sodium -91.9%
Contains more Zinc +105.3%
Contains more Copper +240.3%
Contains more Manganese +4520.4%
Contains more Phosphorus +231.1%
Contains more Selenium +1071.1%
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 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Calcium +318.1%
Contains more Iron +1160.3%
Contains more Magnesium +592.3%
Contains more Potassium +217.4%
Contains less Sodium -91.9%
Contains more Zinc +105.3%
Contains more Copper +240.3%
Contains more Manganese +4520.4%
Contains more Phosphorus +231.1%
Contains more Selenium +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.
:
Contains more Vitamin A +1475%
Contains more Vitamin E +795.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +121.3%
Contains more Vitamin B2 +132.6%
Contains more Vitamin B5 +43.5%
Contains more Vitamin B6 +525.1%
Contains more Folate +2270%
Contains more Vitamin K +23811.5%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +13%
Contains more Vitamin B12 +∞%
Contains more Choline +132.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 18% 1555%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 41% 7%
Contains more Vitamin A +1475%
Contains more Vitamin E +795.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +121.3%
Contains more Vitamin B2 +132.6%
Contains more Vitamin B5 +43.5%
Contains more Vitamin B6 +525.1%
Contains more Folate +2270%
Contains more Vitamin K +23811.5%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +13%
Contains more Vitamin B12 +∞%
Contains more Choline +132.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Other +82.2%
Contains more Protein +173.6%
Contains more Fats +167.5%
Contains more Water +500.3%
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 Carbs +∞%
Contains more Other +82.2%
Contains more Protein +173.6%
Contains more Fats +167.5%
Contains more Water +500.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +440.4%
Contains more Polyunsaturated fat +276%
Equal in Saturated Fat - 1.528
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +440.4%
Contains more Polyunsaturated fat +276%
Equal in Saturated Fat - 1.528

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 Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Oregano Sardine Opinion
Net carbs 26.42g 0g Oregano
Protein 9g 24.62g Sardine
Fats 4.28g 11.45g Sardine
Carbs 68.92g 0g Oregano
Calories 265kcal 208kcal Oregano
Fructose 1.13g Oregano
Sugar 4.09g 0g Sardine
Fiber 42.5g 0g Oregano
Calcium 1597mg 382mg Oregano
Iron 36.8mg 2.92mg Oregano
Magnesium 270mg 39mg Oregano
Phosphorus 148mg 490mg Sardine
Potassium 1260mg 397mg Oregano
Sodium 25mg 307mg Oregano
Zinc 2.69mg 1.31mg Oregano
Copper 0.633mg 0.186mg Oregano
Manganese 4.99mg 0.108mg Oregano
Selenium 4.5µg 52.7µg Sardine
Vitamin A 1701IU 108IU Oregano
Vitamin A RAE 85µg 32µg Oregano
Vitamin E 18.26mg 2.04mg Oregano
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin C 2.3mg 0mg Oregano
Vitamin B1 0.177mg 0.08mg Oregano
Vitamin B2 0.528mg 0.227mg Oregano
Vitamin B3 4.64mg 5.245mg Sardine
Vitamin B5 0.921mg 0.642mg Oregano
Vitamin B6 1.044mg 0.167mg Oregano
Folate 237µg 10µg Oregano
Vitamin B12 0µg 8.94µg Sardine
Choline 32.3mg 75mg Sardine
Vitamin K 621.7µg 2.6µg Oregano
Tryptophan 0.203mg 0.276mg Sardine
Threonine 0.322mg 1.079mg Sardine
Isoleucine 0.441mg 1.134mg Sardine
Leucine 0.78mg 2.001mg Sardine
Lysine 0.5mg 2.26mg Sardine
Methionine 0.127mg 0.729mg Sardine
Phenylalanine 0.449mg 0.961mg Sardine
Valine 0.585mg 1.268mg Sardine
Histidine 0.144mg 0.725mg Sardine
Cholesterol 0mg 142mg Oregano
Saturated Fat 1.551g 1.528g Sardine
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 0.716g 3.869g Sardine
Polyunsaturated fat 1.369g 5.148g Sardine
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Sardine
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
213%
Oregano
124%
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 contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 282mg)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 142mg)
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.