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Oregano vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between oregano and goat cheese

  • Oregano is richer than goat cheese in vitamin K, iron, manganese, fiber, calcium, vitamin E, vitamin B6, folate, and magnesium.
  • Daily need coverage for vitamin K for oregano is 516% higher.
  • Oregano contains less saturated fat.

Food types used in this article are Spices, oregano, dried and Cheese, goat, semisoft type.

Infographic

Oregano vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +831%
Contains more CalciumCalcium +435.9%
Contains more PotassiumPotassium +697.5%
Contains more IronIron +2171.6%
Contains more CopperCopper +12.2%
Contains more ZincZinc +307.6%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +5265.6%
Contains more SeleniumSelenium +18.4%
Contains more PhosphorusPhosphorus +153.4%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +6923.1%
Contains more Vitamin B1Vitamin B1 +145.8%
Contains more Vitamin B3Vitamin B3 +304.2%
Contains more Vitamin B5Vitamin B5 +384.7%
Contains more Vitamin B6Vitamin B6 +1640%
Contains more Vitamin KVitamin K +24768%
Contains more FolateFolate +11750%
Contains more CholineCholine +109.7%
Contains more Vitamin AVitamin A +378.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin B12Vitamin B12 +∞%

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +57333.3%
Contains more OtherOther +167.7%
Contains more ProteinProtein +139.8%
Contains more FatsFats +597.2%
Contains more WaterWater +358.4%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Poly. FatPolyunsaturated fat +93.1%
Contains more Mono. FatMonounsaturated fat +850.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Goat cheese DV% diff.
Vitamin K 621.7µg 2.5µg 516%
Iron 36.8mg 1.62mg 440%
Manganese 4.99mg 0.093mg 213%
Fiber 42.5g 0g 170%
Calcium 1597mg 298mg 130%
Vitamin E 18.26mg 0.26mg 120%
Saturated fat 1.551g 20.639g 87%
Vitamin B6 1.044mg 0.06mg 76%
Folate 237µg 2µg 59%
Magnesium 270mg 29mg 57%
Fats 4.28g 29.84g 39%
Vitamin A 85µg 407µg 36%
Potassium 1260mg 158mg 32%
Phosphorus 148mg 375mg 32%
Cholesterol 0mg 79mg 26%
Protein 9g 21.58g 25%
Carbs 68.92g 0.12g 23%
Vitamin B3 4.64mg 1.148mg 22%
Zinc 2.69mg 0.66mg 18%
Sodium 25mg 415mg 17%
Vitamin B5 0.921mg 0.19mg 15%
Monounsaturated fat 0.716g 6.808g 15%
Vitamin B2 0.528mg 0.676mg 11%
Vitamin B12 0µg 0.22µg 9%
Vitamin B1 0.177mg 0.072mg 9%
Copper 0.633mg 0.564mg 8%
Calories 265kcal 364kcal 5%
Polyunsaturated fat 1.369g 0.709g 4%
Vitamin D 0IU 22IU 3%
Choline 32.3mg 15.4mg 3%
Vitamin C 2.3mg 0mg 3%
Vitamin D 0µg 0.5µg 3%
Selenium 4.5µg 3.8µg 1%
Fructose 1.13g 1%
Net carbs 26.42g 0.12g N/A
Sugar 4.09g 0.12g N/A
Tryptophan 0.203mg 0.227mg 0%
Threonine 0.322mg 0.805mg 0%
Isoleucine 0.441mg 0.893mg 0%
Leucine 0.78mg 1.861mg 0%
Lysine 0.5mg 1.549mg 0%
Methionine 0.127mg 0.575mg 0%
Phenylalanine 0.449mg 0.859mg 0%
Valine 0.585mg 1.485mg 0%
Histidine 0.144mg 0.589mg 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 Goat cheese
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
32%
Goat cheese
Minerals Daily Need Coverage Score
319%
Oregano
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 390mg)
Which food is lower in Saturated fat?
Oregano
Oregano is lower in Saturated fat (difference - 19.088g)
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
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 3.97g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 5)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $2.6)

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.