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Oregano vs. Shiitake — In-Depth Nutrition Comparison

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A recap on differences between oregano and shiitake

  • Oregano is higher than shiitake in iron, manganese, fiber, calcium, magnesium, vitamin B6, folate, copper, potassium, and vitamin B2.
  • Oregano covers your daily iron needs 455% more than shiitake.
  • Oregano contains 799 times more calcium than shiitake. While oregano contains 1597mg of calcium, shiitake contains only 2mg.
  • The glycemic index of oregano is lower.

Food varieties used in this article are Spices, oregano, dried and Mushrooms, shiitake, raw.

Infographic

Oregano vs Shiitake 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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +79750%
Contains more PotassiumPotassium +314.5%
Contains more IronIron +8875.6%
Contains more CopperCopper +345.8%
Contains more ZincZinc +161.2%
Contains more PhosphorusPhosphorus +32.1%
Contains more ManganeseManganese +2069.6%
Contains less SodiumSodium -64%
Contains more SeleniumSelenium +26.7%

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% 0% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1080%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B3Vitamin B3 +19.7%
Contains more Vitamin B6Vitamin B6 +256.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1723.1%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +62.9%
~equal in Vitamin B12 ~µg

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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +301.8%
Contains more FatsFats +773.5%
Contains more CarbsCarbs +915%
Contains more OtherOther +963.5%
Contains more WaterWater +803.7%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +25.3%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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 Shiitake
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Oregano Shiitake DV% diff.
Vitamin K 621.7µg 518%
Iron 36.8mg 0.41mg 455%
Manganese 4.99mg 0.23mg 207%
Fiber 42.5g 2.5g 160%
Calcium 1597mg 2mg 160%
Vitamin E 18.26mg 122%
Magnesium 270mg 20mg 60%
Vitamin B6 1.044mg 0.293mg 58%
Folate 237µg 13µg 56%
Copper 0.633mg 0.142mg 55%
Potassium 1260mg 304mg 28%
Vitamin B2 0.528mg 0.217mg 24%
Carbs 68.92g 6.79g 21%
Zinc 2.69mg 1.03mg 15%
Protein 9g 2.24g 14%
Vitamin B1 0.177mg 0.015mg 14%
Vitamin B5 0.921mg 1.5mg 12%
Calories 265kcal 34kcal 12%
Vitamin A 85µg 9%
Polyunsaturated fat 1.369g 9%
Saturated fat 1.551g 7%
Choline 32.3mg 6%
Fats 4.28g 0.49g 6%
Phosphorus 148mg 112mg 5%
Vitamin B3 4.64mg 3.877mg 5%
Vitamin C 2.3mg 3%
Vitamin D 0µg 0.4µg 2%
Monounsaturated fat 0.716g 2%
Vitamin D 0IU 18IU 2%
Selenium 4.5µg 5.7µg 2%
Sodium 25mg 9mg 1%
Fructose 1.13g 0g 1%
Net carbs 26.42g 4.29g N/A
Sugar 4.09g 2.38g N/A
Tryptophan 0.203mg 0.011mg 0%
Threonine 0.322mg 0.134mg 0%
Isoleucine 0.441mg 0.111mg 0%
Leucine 0.78mg 0.189mg 0%
Lysine 0.5mg 0.134mg 0%
Methionine 0.127mg 0.033mg 0%
Phenylalanine 0.449mg 0.111mg 0%
Valine 0.585mg 0.145mg 0%
Histidine 0.144mg 0.056mg 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 Shiitake
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
23%
Shiitake
Minerals Daily Need Coverage Score
319%
Oregano
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 1.551g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $3.3)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 27)
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

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.