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Oregano vs. Asparagus — In-Depth Nutrition Comparison

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How are oregano and asparagus different?

  • Oregano is higher than asparagus in vitamin K, iron, manganese, fiber, calcium, vitamin E, vitamin B6, magnesium, copper, and folate.
  • Oregano covers your daily need for vitamin K, 483% more than asparagus.
  • Oregano contains 67 times more calcium than asparagus. Oregano contains 1597mg of calcium, while asparagus contains 24mg.
  • Asparagus has a higher glycemic index (32) than oregano (5).

Spices, oregano, dried and Asparagus, raw types were used in this article.

Infographic

Oregano vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +1828.6%
Contains more CalciumCalcium +6554.2%
Contains more PotassiumPotassium +523.8%
Contains more IronIron +1619.6%
Contains more CopperCopper +234.9%
Contains more ZincZinc +398.1%
Contains more PhosphorusPhosphorus +184.6%
Contains more ManganeseManganese +3058.2%
Contains more SeleniumSelenium +95.7%
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
10
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin AVitamin A +123.7%
Contains more Vitamin EVitamin E +1515.9%
Contains more Vitamin B1Vitamin B1 +23.8%
Contains more Vitamin B2Vitamin B2 +274.5%
Contains more Vitamin B3Vitamin B3 +374.4%
Contains more Vitamin B5Vitamin B5 +236.1%
Contains more Vitamin B6Vitamin B6 +1047.3%
Contains more Vitamin KVitamin K +1394.5%
Contains more FolateFolate +355.8%
Contains more CholineCholine +101.9%
Contains more Vitamin CVitamin C +143.5%
~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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +309.1%
Contains more FatsFats +3466.7%
Contains more CarbsCarbs +1676.3%
Contains more OtherOther +1256.9%
Contains more WaterWater +838.8%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +2638%
Contains less Sat. FatSaturated fat -97.4%

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
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +295.7%
Contains more GlucoseGlucose +192.3%
Contains more FructoseFructose +13%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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 Asparagus
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar 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 Asparagus DV% diff.
Vitamin K 621.7µg 41.6µg 483%
Iron 36.8mg 2.14mg 433%
Manganese 4.99mg 0.158mg 210%
Fiber 42.5g 2.1g 162%
Calcium 1597mg 24mg 157%
Vitamin E 18.26mg 1.13mg 114%
Vitamin B6 1.044mg 0.091mg 73%
Magnesium 270mg 14mg 61%
Copper 0.633mg 0.189mg 49%
Folate 237µg 52µg 46%
Potassium 1260mg 202mg 31%
Vitamin B2 0.528mg 0.141mg 30%
Vitamin B3 4.64mg 0.978mg 23%
Carbs 68.92g 3.88g 22%
Zinc 2.69mg 0.54mg 20%
Phosphorus 148mg 52mg 14%
Protein 9g 2.2g 14%
Vitamin B5 0.921mg 0.274mg 13%
Calories 265kcal 20kcal 12%
Polyunsaturated fat 1.369g 0.05g 9%
Saturated fat 1.551g 0.04g 7%
Fats 4.28g 0.12g 6%
Vitamin A 85µg 38µg 5%
Vitamin C 2.3mg 5.6mg 4%
Selenium 4.5µg 2.3µg 4%
Choline 32.3mg 16mg 3%
Vitamin B1 0.177mg 0.143mg 3%
Monounsaturated fat 0.716g 0g 2%
Sodium 25mg 2mg 1%
Net carbs 26.42g 1.78g N/A
Sugar 4.09g 1.88g N/A
Tryptophan 0.203mg 0.027mg 0%
Threonine 0.322mg 0.084mg 0%
Isoleucine 0.441mg 0.075mg 0%
Leucine 0.78mg 0.128mg 0%
Lysine 0.5mg 0.104mg 0%
Methionine 0.127mg 0.031mg 0%
Phenylalanine 0.449mg 0.075mg 0%
Valine 0.585mg 0.115mg 0%
Histidine 0.144mg 0.049mg 0%
Fructose 1.13g 1g 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 Asparagus
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
25%
Asparagus
Minerals Daily Need Coverage Score
319%
Oregano
25%
Asparagus

Comparison summary

Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 1.511g)
Which food is cheaper?
Asparagus
Asparagus is cheaper (difference - $0.6)
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.