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Oregano vs. Graham cracker — In-Depth Nutrition Comparison

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Significant differences between oregano and graham cracker

  • The amount of vitamin K, iron, manganese, fiber, calcium, vitamin E, vitamin B6, magnesium, copper, and folate in oregano is higher than in graham cracker.
  • Oregano covers your daily vitamin K needs 506% more than graham cracker.
  • Graham cracker has 21 times less calcium than oregano. Oregano has 1597mg of calcium, while graham cracker has 77mg.
  • Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of oregano is 5.

Specific food types used in this comparison are Spices, oregano, dried and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Oregano vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +1974%
Contains more PotassiumPotassium +641.2%
Contains more IronIron +873.5%
Contains more CopperCopper +272.4%
Contains more ZincZinc +180.2%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +389.7%
Contains more PhosphorusPhosphorus +25%
Contains more SeleniumSelenium +40%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1109.3%
Contains more Vitamin B2Vitamin B2 +66.6%
Contains more Vitamin B5Vitamin B5 +119.3%
Contains more Vitamin B6Vitamin B6 +569.2%
Contains more Vitamin KVitamin K +4247.6%
Contains more FolateFolate +160.4%
Contains more CholineCholine +447.5%
Contains more Vitamin B1Vitamin B1 +49.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.439mg
~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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +34.5%
Contains more WaterWater +192.9%
Contains more OtherOther +374.1%
Contains more FatsFats +147.7%
Contains more CarbsCarbs +12.7%

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% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +250.4%
Contains more Poly. FatPolyunsaturated fat +293.6%
~equal in Saturated fat ~1.633g

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
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +82.7%
Contains more FructoseFructose +14.1%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2407.7%
~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 Graham cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oregano Graham cracker DV% diff.
Vitamin K 621.7µg 14.3µg 506%
Iron 36.8mg 3.78mg 413%
Manganese 4.99mg 1.019mg 173%
Fiber 42.5g 3.4g 156%
Calcium 1597mg 77mg 152%
Vitamin E 18.26mg 1.51mg 112%
Vitamin B6 1.044mg 0.156mg 68%
Magnesium 270mg 40mg 55%
Copper 0.633mg 0.17mg 51%
Folate 237µg 91µg 37%
Potassium 1260mg 170mg 32%
Polyunsaturated fat 1.369g 5.388g 27%
Sodium 25mg 459mg 19%
Starch 46.56g 19%
Vitamin B2 0.528mg 0.317mg 16%
Zinc 2.69mg 0.96mg 16%
Vitamin B5 0.921mg 0.42mg 10%
Fats 4.28g 10.6g 10%
Vitamin A 85µg 0µg 9%
Calories 265kcal 430kcal 8%
Vitamin B1 0.177mg 0.265mg 7%
Choline 32.3mg 5.9mg 5%
Phosphorus 148mg 185mg 5%
Protein 9g 6.69g 5%
Monounsaturated fat 0.716g 2.509g 4%
Carbs 68.92g 77.66g 3%
Selenium 4.5µg 6.3µg 3%
Vitamin C 2.3mg 0mg 3%
Vitamin B3 4.64mg 4.439mg 1%
Net carbs 26.42g 74.26g N/A
Sugar 4.09g 24.85g N/A
Trans fat 0g 0.055g N/A
Saturated fat 1.551g 1.633g 0%
Tryptophan 0.203mg 0%
Threonine 0.322mg 0%
Isoleucine 0.441mg 0%
Leucine 0.78mg 0%
Lysine 0.5mg 0%
Methionine 0.127mg 0%
Phenylalanine 0.449mg 0%
Valine 0.585mg 0%
Histidine 0.144mg 0%
Fructose 1.13g 0.99g 0%
Omega-3 - ALA 0.621g 0.599g N/A
Omega-6 - Gamma-linoleic acid 0g 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Graham cracker
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%
Graham cracker
Minerals Daily Need Coverage Score
319%
Oregano
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 20.76g)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 434mg)
Which food is lower in Saturated fat?
Oregano
Oregano is lower in Saturated fat (difference - 0.082g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 69)
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 cheaper?
Graham cracker
Graham cracker is cheaper (difference - $4.6)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.