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  6. Oregano vs. Marrow-stem Kale

Oregano vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are oregano and marrow-stem Kale different?

  • Oregano is richer in iron, manganese, fiber, vitamin K, calcium, vitamin E, vitamin B6, copper, and magnesium, while marrow-stem Kale is higher in vitamin A.
  • Oregano covers your daily need for iron, 454% more than marrow-stem Kale.
  • Oregano contains 14 times more copper than marrow-stem Kale. Oregano contains 0.633mg of copper, while marrow-stem Kale contains 0.046mg.
  • Marrow-stem Kale has a higher glycemic index (32) than oregano (5).

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

Infographic

Oregano vs Marrow-stem Kale 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +588.4%
Contains more PotassiumPotassium +491.5%
Contains more IronIron +7729.8%
Contains more CopperCopper +1276.1%
Contains more ZincZinc +1181%
Contains more PhosphorusPhosphorus +492%
Contains more ManganeseManganese +658.4%
Contains more SeleniumSelenium +246.2%
Contains less SodiumSodium -32%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin EVitamin E +708%
Contains more Vitamin B1Vitamin B1 +227.8%
Contains more Vitamin B2Vitamin B2 +306.2%
Contains more Vitamin B3Vitamin B3 +525.3%
Contains more Vitamin B5Vitamin B5 +244.9%
Contains more Vitamin B6Vitamin B6 +532.7%
Contains more Vitamin KVitamin K +42.2%
Contains more FolateFolate +83.7%
Contains more CholineCholine +39.2%
Contains more Vitamin CVitamin C +1434.8%
Contains more Vitamin AVitamin A +195.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Marrow-stem Kale DV% diff.
Iron 36.8mg 0.47mg 454%
Manganese 4.99mg 0.658mg 188%
Fiber 42.5g 4g 154%
Vitamin K 621.7µg 437.1µg 154%
Calcium 1597mg 232mg 137%
Vitamin E 18.26mg 2.26mg 107%
Vitamin B6 1.044mg 0.165mg 68%
Copper 0.633mg 0.046mg 65%
Magnesium 270mg 27mg 58%
Vitamin C 2.3mg 35.3mg 37%
Vitamin B2 0.528mg 0.13mg 31%
Potassium 1260mg 213mg 31%
Folate 237µg 129µg 27%
Vitamin B3 4.64mg 0.742mg 24%
Zinc 2.69mg 0.21mg 23%
Carbs 68.92g 5.42g 21%
Phosphorus 148mg 25mg 18%
Vitamin A 85µg 251µg 18%
Vitamin B5 0.921mg 0.267mg 13%
Protein 9g 3.02g 12%
Calories 265kcal 32kcal 12%
Vitamin B1 0.177mg 0.054mg 10%
Polyunsaturated fat 1.369g 0.201g 8%
Saturated fat 1.551g 0.055g 7%
Fats 4.28g 0.61g 6%
Selenium 4.5µg 1.3µg 6%
Choline 32.3mg 23.2mg 2%
Monounsaturated fat 0.716g 0.03g 2%
Fructose 1.13g 1%
Net carbs 26.42g 1.42g N/A
Sugar 4.09g 0.46g N/A
Sodium 25mg 17mg 0%
Tryptophan 0.203mg 0.031mg 0%
Threonine 0.322mg 0.086mg 0%
Isoleucine 0.441mg 0.1mg 0%
Leucine 0.78mg 0.151mg 0%
Lysine 0.5mg 0.117mg 0%
Methionine 0.127mg 0.033mg 0%
Phenylalanine 0.449mg 0.087mg 0%
Valine 0.585mg 0.12mg 0%
Histidine 0.144mg 0.047mg 0%
Omega-3 - ALA 0.621g N/A

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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +198%
Contains more FatsFats +601.6%
Contains more CarbsCarbs +1171.6%
Contains more OtherOther +491.7%
Contains more WaterWater +802.5%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +2286.7%
Contains more Poly. FatPolyunsaturated fat +581.1%
Contains less Sat. FatSaturated fat -96.5%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.