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Oregano vs. Kiwifruit — In-Depth Nutrition Comparison

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A recap on differences between Oregano and Kiwifruit

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

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

Infographic

Oregano vs Kiwifruit 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.
Contains more Calcium +4597.1%
Contains more Iron +11771%
Contains more Magnesium +1488.2%
Contains more Phosphorus +335.3%
Contains more Potassium +303.8%
Contains more Zinc +1821.4%
Contains more Copper +386.9%
Contains more Manganese +4991.8%
Contains more Selenium +2150%
Contains less Sodium -88%
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 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +4597.1%
Contains more Iron +11771%
Contains more Magnesium +1488.2%
Contains more Phosphorus +335.3%
Contains more Potassium +303.8%
Contains more Zinc +1821.4%
Contains more Copper +386.9%
Contains more Manganese +4991.8%
Contains more Selenium +2150%
Contains less Sodium -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
:
Contains more Vitamin A +1855.2%
Contains more Vitamin E +1150.7%
Contains more Vitamin B1 +555.6%
Contains more Vitamin B2 +2012%
Contains more Vitamin B3 +1260.7%
Contains more Vitamin B5 +403.3%
Contains more Vitamin B6 +1557.1%
Contains more Folate +848%
Contains more Choline +314.1%
Contains more Vitamin K +1442.7%
Contains more Vitamin C +3930.4%
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 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Contains more Vitamin A +1855.2%
Contains more Vitamin E +1150.7%
Contains more Vitamin B1 +555.6%
Contains more Vitamin B2 +2012%
Contains more Vitamin B3 +1260.7%
Contains more Vitamin B5 +403.3%
Contains more Vitamin B6 +1557.1%
Contains more Folate +848%
Contains more Choline +314.1%
Contains more Vitamin K +1442.7%
Contains more Vitamin C +3930.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +689.5%
Contains more Fats +723.1%
Contains more Carbs +370.1%
Contains more Other +1190.2%
Contains more Water +736.6%
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +689.5%
Contains more Fats +723.1%
Contains more Carbs +370.1%
Contains more Other +1190.2%
Contains more Water +736.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1423.4%
Contains more Polyunsaturated fat +377%
Contains less Saturated Fat -98.1%
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +1423.4%
Contains more Polyunsaturated fat +377%
Contains less Saturated Fat -98.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +506.7%
Contains more Glucose +116.3%
Contains more Fructose +285%
Contains more Maltose +∞%
Contains more Galactose +13.3%
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
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 Sucrose +506.7%
Contains more Glucose +116.3%
Contains more Fructose +285%
Contains more Maltose +∞%
Contains more Galactose +13.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Kiwifruit
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 Kiwifruit Opinion
Net carbs 26.42g 11.66g Oregano
Protein 9g 1.14g Oregano
Fats 4.28g 0.52g Oregano
Carbs 68.92g 14.66g Oregano
Calories 265kcal 61kcal Oregano
Fructose 1.13g 4.35g Kiwifruit
Sugar 4.09g 8.99g Oregano
Fiber 42.5g 3g Oregano
Calcium 1597mg 34mg Oregano
Iron 36.8mg 0.31mg Oregano
Magnesium 270mg 17mg Oregano
Phosphorus 148mg 34mg Oregano
Potassium 1260mg 312mg Oregano
Sodium 25mg 3mg Kiwifruit
Zinc 2.69mg 0.14mg Oregano
Copper 0.633mg 0.13mg Oregano
Manganese 4.99mg 0.098mg Oregano
Selenium 4.5µg 0.2µg Oregano
Vitamin A 1701IU 87IU Oregano
Vitamin A RAE 85µg 4µg Oregano
Vitamin E 18.26mg 1.46mg Oregano
Vitamin C 2.3mg 92.7mg Kiwifruit
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
Folate 237µg 25µg Oregano
Choline 32.3mg 7.8mg Oregano
Vitamin K 621.7µg 40.3µg 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
Saturated Fat 1.551g 0.029g Kiwifruit
Monounsaturated Fat 0.716g 0.047g Oregano
Polyunsaturated fat 1.369g 0.287g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

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

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?
Kiwifruit
Kiwifruit contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 1.522g)
Which food is cheaper?
Kiwifruit
Kiwifruit 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. Kiwifruit - 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.