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Oregano vs. Mustard oil — In-Depth Nutrition Comparison

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Significant differences between oregano and mustard oil

  • The amount of iron, manganese, fiber, calcium, vitamin B6, copper, magnesium, folate, and vitamin B2 in oregano is higher than in mustard oil.
  • Oregano covers your daily iron needs 460% more than mustard oil.
  • Oregano contains less saturated fat.

Specific food types used in this comparison are Spices, oregano, dried and Oil, mustard.

Infographic

Oregano vs Mustard oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
11
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +2236.4%

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
13% 64% 23%
Saturated fat: Sat. Fat 11.582 g
Monounsaturated fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 g
Contains less Sat. FatSaturated fat -86.6%
Contains more Mono. FatMonounsaturated fat +8166.3%
Contains more Poly. FatPolyunsaturated fat +1450.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Mustard oil DV% diff.
Vitamin K 621.7µg 518%
Iron 36.8mg 0mg 460%
Manganese 4.99mg 0mg 217%
Fiber 42.5g 0g 170%
Calcium 1597mg 0mg 160%
Fats 4.28g 100g 147%
Monounsaturated fat 0.716g 59.187g 146%
Polyunsaturated fat 1.369g 21.23g 132%
Vitamin E 18.26mg 122%
Vitamin B6 1.044mg 0mg 80%
Copper 0.633mg 0mg 70%
Magnesium 270mg 0mg 64%
Folate 237µg 0µg 59%
Saturated fat 1.551g 11.582g 46%
Vitamin B2 0.528mg 0mg 41%
Potassium 1260mg 0mg 37%
Calories 265kcal 884kcal 31%
Vitamin B3 4.64mg 0mg 29%
Zinc 2.69mg 0mg 24%
Carbs 68.92g 0g 23%
Phosphorus 148mg 0mg 21%
Protein 9g 0g 18%
Vitamin B5 0.921mg 0mg 18%
Vitamin B1 0.177mg 0mg 15%
Vitamin A 85µg 0µg 9%
Selenium 4.5µg 0µg 8%
Choline 32.3mg 6%
Vitamin C 2.3mg 0mg 3%
Fructose 1.13g 1%
Sodium 25mg 0mg 1%
Net carbs 26.42g 0g N/A
Sugar 4.09g 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 Mustard oil
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
0%
Mustard oil
Minerals Daily Need Coverage Score
319%
Oregano
0%
Mustard oil

Comparison summary

Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is lower in Saturated fat?
Oregano
Oregano is lower in Saturated fat (difference - 10.031g)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 5)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $4.6)

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.