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Oregano vs. Kiwi — In-Depth Nutrition Comparison

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A recap on differences between Oregano and Kiwi

  • Oregano is higher in Vitamin K, Iron, Manganese, Fiber, Calcium, Vitamin E, Vitamin B6, Magnesium, and Copper, yet Kiwi is higher in Vitamin C.
  • Oregano covers your daily Vitamin K needs 484% more than Kiwi.
  • Oregano contains 119 times more Iron than Kiwi. While Oregano contains 36.8mg of Iron, Kiwi contains only 0.31mg.

Food varieties used in this article are Spices, oregano, dried and Kiwifruit, green, raw.

Infographic

Oregano vs Kiwi infographic
Infographic link

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%
Kiwi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +1488.2%
Contains more CalciumCalcium +4597.1%
Contains more PotassiumPotassium +303.8%
Contains more IronIron +11771%
Contains more CopperCopper +386.9%
Contains more ZincZinc +1821.4%
Contains more PhosphorusPhosphorus +335.3%
Contains more ManganeseManganese +4991.8%
Contains more SeleniumSelenium +2150%
Contains less SodiumSodium -88%

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% 102% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Kiwi
1
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 309% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +1855.2%
Contains more Vitamin EVitamin E +1150.7%
Contains more Vitamin B1Vitamin B1 +555.6%
Contains more Vitamin B2Vitamin B2 +2012%
Contains more Vitamin B3Vitamin B3 +1260.7%
Contains more Vitamin B5Vitamin B5 +403.3%
Contains more Vitamin B6Vitamin B6 +1557.1%
Contains more Vitamin KVitamin K +1442.7%
Contains more FolateFolate +848%
Contains more CholineCholine +314.1%
Contains more Vitamin CVitamin C +3930.4%
~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
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +689.5%
Contains more FatsFats +723.1%
Contains more CarbsCarbs +370.1%
Contains more OtherOther +1190.2%
Contains more WaterWater +736.6%

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
Kiwi
1
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated Fat +1423.4%
Contains more Poly. FatPolyunsaturated fat +377%
Contains less Sat. FatSaturated Fat -98.1%

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
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more SucroseSucrose +506.7%
Contains more GlucoseGlucose +116.3%
Contains more FructoseFructose +285%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +13.3%
~equal in Starch ~0g
~equal in Lactose ~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 Kiwi
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins 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 Kiwi Opinion
Calories 265kcal 61kcal Oregano
Protein 9g 1.14g Oregano
Fats 4.28g 0.52g Oregano
Vitamin C 2.3mg 92.7mg Kiwi
Net carbs 26.42g 11.66g Oregano
Carbs 68.92g 14.66g Oregano
Magnesium 270mg 17mg Oregano
Calcium 1597mg 34mg Oregano
Potassium 1260mg 312mg Oregano
Iron 36.8mg 0.31mg Oregano
Sugar 4.09g 8.99g Oregano
Fiber 42.5g 3g Oregano
Copper 0.633mg 0.13mg Oregano
Zinc 2.69mg 0.14mg Oregano
Phosphorus 148mg 34mg Oregano
Sodium 25mg 3mg Kiwi
Vitamin A 1701IU 87IU Oregano
Vitamin A 85µg 4µg Oregano
Vitamin E 18.26mg 1.46mg Oregano
Manganese 4.99mg 0.098mg Oregano
Selenium 4.5µg 0.2µg Oregano
Vitamin B1 0.177mg 0.027mg Oregano
Vitamin B2 0.528mg 0.025mg Oregano
Vitamin B3 4.64mg 0.341mg Oregano
Vitamin B5 0.921mg 0.183mg Oregano
Vitamin B6 1.044mg 0.063mg Oregano
Vitamin K 621.7µg 40.3µg Oregano
Folate 237µg 25µg Oregano
Choline 32.3mg 7.8mg Oregano
Saturated Fat 1.551g 0.029g Kiwi
Monounsaturated Fat 0.716g 0.047g Oregano
Polyunsaturated fat 1.369g 0.287g Oregano
Tryptophan 0.203mg 0.015mg Oregano
Threonine 0.322mg 0.047mg Oregano
Isoleucine 0.441mg 0.051mg Oregano
Leucine 0.78mg 0.066mg Oregano
Lysine 0.5mg 0.061mg Oregano
Methionine 0.127mg 0.024mg Oregano
Phenylalanine 0.449mg 0.044mg Oregano
Valine 0.585mg 0.057mg Oregano
Histidine 0.144mg 0.027mg Oregano
Fructose 1.13g 4.35g Kiwi
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Kiwi
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
213%
Oregano
39%
Kiwi
Minerals Daily Need Coverage Score
319%
Oregano
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 4.9g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 53)
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 contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Kiwi
Kiwi is lower in Saturated Fat (difference - 1.522g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $4.1)
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.