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Oregano vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between oregano and monterey Jack

  • Monterey Jack has less vitamin K, iron, manganese, fiber, vitamin E, calcium, vitamin B6, copper, and magnesium.
  • Oregano's daily need coverage for vitamin K is 516% more.
  • Oregano is lower in saturated fat.
  • Monterey Jack has a higher glycemic index than oregano.

The food varieties used in the comparison are Spices, oregano, dried and Cheese, monterey.

Infographic

Oregano vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +114.1%
Contains more PotassiumPotassium +1455.6%
Contains more IronIron +5011.1%
Contains more CopperCopper +1878.1%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +45263.6%
Contains more ZincZinc +11.5%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +222.2%

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% 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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +6923.1%
Contains more Vitamin B1Vitamin B1 +1080%
Contains more Vitamin B2Vitamin B2 +35.4%
Contains more Vitamin B3Vitamin B3 +4889.2%
Contains more Vitamin B5Vitamin B5 +338.6%
Contains more Vitamin B6Vitamin B6 +1221.5%
Contains more Vitamin KVitamin K +24768%
Contains more FolateFolate +1216.7%
Contains more CholineCholine +109.7%
Contains more Vitamin AVitamin A +132.9%
Contains more Vitamin DVitamin D +∞%
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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +10035.3%
Contains more OtherOther +121.7%
Contains more ProteinProtein +172%
Contains more FatsFats +607.5%
Contains more WaterWater +313%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Poly. FatPolyunsaturated fat +52.3%
Contains more Mono. FatMonounsaturated fat +1122.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Monterey Jack DV% diff.
Vitamin K 621.7µg 2.5µg 516%
Iron 36.8mg 0.72mg 451%
Manganese 4.99mg 0.011mg 216%
Fiber 42.5g 0g 170%
Vitamin E 18.26mg 0.26mg 120%
Calcium 1597mg 746mg 85%
Saturated fat 1.551g 19.066g 80%
Vitamin B6 1.044mg 0.079mg 74%
Copper 0.633mg 0.032mg 67%
Magnesium 270mg 27mg 58%
Folate 237µg 18µg 55%
Phosphorus 148mg 444mg 42%
Fats 4.28g 30.28g 40%
Potassium 1260mg 81mg 35%
Vitamin B12 0µg 0.83µg 35%
Protein 9g 24.48g 31%
Cholesterol 0mg 89mg 30%
Vitamin B3 4.64mg 0.093mg 28%
Sodium 25mg 600mg 25%
Carbs 68.92g 0.68g 23%
Monounsaturated fat 0.716g 8.751g 20%
Selenium 4.5µg 14.5µg 18%
Vitamin B5 0.921mg 0.21mg 14%
Vitamin B1 0.177mg 0.015mg 14%
Vitamin A 85µg 198µg 13%
Vitamin B2 0.528mg 0.39mg 11%
Calories 265kcal 373kcal 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Choline 32.3mg 15.4mg 3%
Vitamin C 2.3mg 0mg 3%
Polyunsaturated fat 1.369g 0.899g 3%
Zinc 2.69mg 3mg 3%
Fructose 1.13g 1%
Net carbs 26.42g 0.68g N/A
Sugar 4.09g 0.5g N/A
Tryptophan 0.203mg 0.315mg 0%
Threonine 0.322mg 0.871mg 0%
Isoleucine 0.441mg 1.519mg 0%
Leucine 0.78mg 2.344mg 0%
Lysine 0.5mg 2.037mg 0%
Methionine 0.127mg 0.641mg 0%
Phenylalanine 0.449mg 1.289mg 0%
Valine 0.585mg 1.635mg 0%
Histidine 0.144mg 0.859mg 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 Monterey Jack
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
26%
Monterey Jack
Minerals Daily Need Coverage Score
319%
Oregano
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 575mg)
Which food is lower in Saturated fat?
Oregano
Oregano is lower in Saturated fat (difference - 17.515g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 3.59g)
Which food is cheaper?
Monterey Jack
Monterey Jack is cheaper (difference - $0.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.