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Oregano vs Mustard - In-Depth Nutrition Comparison

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Summary of differences between Oregano and Mustard

  • Mustard has less Vitamin K, Iron, Manganese, Fiber, Calcium, Vitamin E , Vitamin B6, Copper, Folate, and Magnesium than Oregano.
  • Oregano covers your daily need of Vitamin K 517% more than Mustard.
  • Oregano has 51 times more Vitamin E than Mustard. While Oregano has 18.26mg of Vitamin E , Mustard has only 0.36mg.

These are the specific foods used in this comparison Spices, oregano, dried and Mustard, prepared, yellow.

Infographic

Oregano vs Mustard 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2434.9%
Contains more Iron +2185.7%
Contains more Magnesium +462.5%
Contains more Phosphorus +37%
Contains more Potassium +728.9%
Contains less Sodium -97.7%
Contains more Zinc +320.3%
Contains more Copper +755.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 61% 35% 47% 14% 144% 18% 25%
Contains more Calcium +2434.9%
Contains more Iron +2185.7%
Contains more Magnesium +462.5%
Contains more Phosphorus +37%
Contains more Potassium +728.9%
Contains less Sodium -97.7%
Contains more Zinc +320.3%
Contains more Copper +755.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1460.6%
Contains more Vitamin E +4972.2%
Contains more Vitamin C +666.7%
Contains more Vitamin B2 +654.3%
Contains more Vitamin B3 +721.2%
Contains more Vitamin B5 +262.6%
Contains more Vitamin B6 +1391.4%
Contains more Folate +3285.7%
Contains more Vitamin K +44307.1%
Equal in Vitamin B1 - 0.177
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin A +1460.6%
Contains more Vitamin E +4972.2%
Contains more Vitamin C +666.7%
Contains more Vitamin B2 +654.3%
Contains more Vitamin B3 +721.2%
Contains more Vitamin B5 +262.6%
Contains more Vitamin B6 +1391.4%
Contains more Folate +3285.7%
Contains more Vitamin K +44307.1%
Equal in Vitamin B1 - 0.177

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oregano Mustard
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oregano Mustard Opinion
Net carbs 26.42g 1.83g Oregano
Protein 9g 3.74g Oregano
Fats 4.28g 3.34g Oregano
Carbs 68.92g 5.83g Oregano
Calories 265kcal 60kcal Oregano
Starch g 0.64g Mustard
Fructose 1.13g 0.23g Oregano
Sugar 4.09g 0.92g Mustard
Fiber 42.5g 4g Oregano
Calcium 1597mg 63mg Oregano
Iron 36.8mg 1.61mg Oregano
Magnesium 270mg 48mg Oregano
Phosphorus 148mg 108mg Oregano
Potassium 1260mg 152mg Oregano
Sodium 25mg 1104mg Oregano
Zinc 2.69mg 0.64mg Oregano
Copper 0.633mg 0.074mg Oregano
Vitamin A 1701IU 109IU Oregano
Vitamin E 18.26mg 0.36mg Oregano
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 0.3mg Oregano
Vitamin B1 0.177mg 0.177mg
Vitamin B2 0.528mg 0.07mg Oregano
Vitamin B3 4.64mg 0.565mg Oregano
Vitamin B5 0.921mg 0.254mg Oregano
Vitamin B6 1.044mg 0.07mg Oregano
Folate 237µg 7µg Oregano
Vitamin B12 0µg 0µg
Vitamin K 621.7µg 1.4µg Oregano
Tryptophan 0.203mg 0.009mg Oregano
Threonine 0.322mg 0.167mg Oregano
Isoleucine 0.441mg 0.146mg Oregano
Leucine 0.78mg 0.292mg Oregano
Lysine 0.5mg 0.264mg Oregano
Methionine 0.127mg 0.076mg Oregano
Phenylalanine 0.449mg 0.161mg Oregano
Valine 0.585mg 0.189mg Oregano
Histidine 0.144mg 0.119mg Oregano
Cholesterol 0mg 0mg
Trans Fat 0g 0.009g Oregano
Saturated Fat 1.551g 0.214g Mustard
Monounsaturated Fat 0.716g 2.182g Mustard
Polyunsaturated fat 1.369g 0.774g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
230
Oregano
10
Mustard
Mineral Summary Score
314
Oregano
45
Mustard

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Oregano
22%
Mustard
Carbohydrates
69%
Oregano
6%
Mustard
Fats
20%
Oregano
15%
Mustard

Comparison summary

Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 1079mg)
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
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 3.17g)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 1.337g)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.