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Oregano vs. Mulberry — In-Depth Nutrition Comparison

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What are the differences between oregano and mulberries?

  • Oregano is higher in vitamin K, iron, fiber, calcium, vitamin E, vitamin B6, copper, magnesium, and folate, yet mulberries are higher in vitamin C.
  • Oregano's daily need coverage for vitamin K is 512% more.
  • Oregano has 41 times more calcium than mulberries. While oregano has 1597mg of calcium, mulberries have only 39mg.
  • The glycemic index of oregano is lower.

We used Spices, oregano, dried and Mulberries, raw types in this article.

Infographic

Oregano vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +3994.9%
Contains more PotassiumPotassium +549.5%
Contains more IronIron +1889.2%
Contains more CopperCopper +955%
Contains more ZincZinc +2141.7%
Contains more PhosphorusPhosphorus +289.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +650%
Contains less SodiumSodium -60%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +8400%
Contains more Vitamin EVitamin E +1998.9%
Contains more Vitamin B1Vitamin B1 +510.3%
Contains more Vitamin B2Vitamin B2 +422.8%
Contains more Vitamin B3Vitamin B3 +648.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1988%
Contains more Vitamin KVitamin K +7870.5%
Contains more FolateFolate +3850%
Contains more CholineCholine +162.6%
Contains more Vitamin CVitamin C +1482.6%
~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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +525%
Contains more FatsFats +997.4%
Contains more CarbsCarbs +603.3%
Contains more OtherOther +1040.6%
Contains more WaterWater +783%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +1646.3%
Contains more Poly. FatPolyunsaturated fat +561.4%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Mulberry
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 Mulberry DV% diff.
Vitamin K 621.7µg 7.8µg 512%
Iron 36.8mg 1.85mg 437%
Manganese 4.99mg 217%
Fiber 42.5g 1.7g 163%
Calcium 1597mg 39mg 156%
Vitamin E 18.26mg 0.87mg 116%
Vitamin B6 1.044mg 0.05mg 76%
Copper 0.633mg 0.06mg 64%
Magnesium 270mg 18mg 60%
Folate 237µg 6µg 58%
Vitamin C 2.3mg 36.4mg 38%
Vitamin B2 0.528mg 0.101mg 33%
Potassium 1260mg 194mg 31%
Vitamin B3 4.64mg 0.62mg 25%
Zinc 2.69mg 0.12mg 23%
Carbs 68.92g 9.8g 20%
Vitamin B5 0.921mg 18%
Phosphorus 148mg 38mg 16%
Protein 9g 1.44g 15%
Vitamin B1 0.177mg 0.029mg 12%
Calories 265kcal 43kcal 11%
Vitamin A 85µg 1µg 9%
Polyunsaturated fat 1.369g 0.207g 8%
Selenium 4.5µg 0.6µg 7%
Saturated fat 1.551g 0.027g 7%
Fats 4.28g 0.39g 6%
Choline 32.3mg 12.3mg 4%
Monounsaturated fat 0.716g 0.041g 2%
Fructose 1.13g 1%
Sodium 25mg 10mg 1%
Net carbs 26.42g 8.1g N/A
Sugar 4.09g 8.1g N/A
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%
Omega-3 - ALA 0.621g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Mulberry
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
17%
Mulberry
Minerals Daily Need Coverage Score
319%
Oregano
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 4.01g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 20)
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?
Mulberry
Mulberry contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 1.524g)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $4.2)
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.