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Oregano vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on the differences between oregano and brazil nut

  • Oregano is higher in vitamin K, iron, manganese, calcium, fiber, and vitamin E, yet brazil nut is higher in selenium, copper, and phosphorus.
  • Brazil nut covers your daily selenium needs 3477% more than oregano.
  • The amount of saturated fat in oregano is lower.

Food varieties used in this article are Spices, oregano, dried and Nuts, brazilnuts, dried, unblanched.

Infographic

Oregano vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more CalciumCalcium +898.1%
Contains more PotassiumPotassium +91.2%
Contains more IronIron +1414.4%
Contains more ManganeseManganese +308%
Contains more MagnesiumMagnesium +39.3%
Contains more CopperCopper +175.4%
Contains more ZincZinc +50.9%
Contains more PhosphorusPhosphorus +389.9%
Contains less SodiumSodium -88%
Contains more SeleniumSelenium +42500%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +228.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +223.2%
Contains more Vitamin B2Vitamin B2 +1408.6%
Contains more Vitamin B3Vitamin B3 +1472.9%
Contains more Vitamin B5Vitamin B5 +400.5%
Contains more Vitamin B6Vitamin B6 +933.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +977.3%
Contains more CholineCholine +12.2%
Contains more Vitamin B1Vitamin B1 +248.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Brazil nut DV% diff.
Selenium 4.5µg 1917µg 3477%
Vitamin K 621.7µg 0µg 518%
Iron 36.8mg 2.43mg 430%
Manganese 4.99mg 1.223mg 164%
Polyunsaturated fat 1.369g 24.399g 154%
Calcium 1597mg 160mg 144%
Fiber 42.5g 7.5g 140%
Copper 0.633mg 1.743mg 123%
Fats 4.28g 67.1g 97%
Vitamin E 18.26mg 5.65mg 84%
Phosphorus 148mg 725mg 82%
Vitamin B6 1.044mg 0.101mg 73%
Saturated fat 1.551g 16.134g 66%
Monounsaturated fat 0.716g 23.879g 58%
Folate 237µg 22µg 54%
Vitamin B2 0.528mg 0.035mg 38%
Vitamin B1 0.177mg 0.617mg 37%
Vitamin B3 4.64mg 0.295mg 27%
Magnesium 270mg 376mg 25%
Calories 265kcal 659kcal 20%
Carbs 68.92g 11.74g 19%
Potassium 1260mg 659mg 18%
Vitamin B5 0.921mg 0.184mg 15%
Zinc 2.69mg 4.06mg 12%
Protein 9g 14.32g 11%
Vitamin A 85µg 0µg 9%
Vitamin C 2.3mg 0.7mg 2%
Fructose 1.13g 0g 1%
Choline 32.3mg 28.8mg 1%
Sodium 25mg 3mg 1%
Net carbs 26.42g 4.24g N/A
Sugar 4.09g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.203mg 0.135mg 0%
Threonine 0.322mg 0.365mg 0%
Isoleucine 0.441mg 0.518mg 0%
Leucine 0.78mg 1.19mg 0%
Lysine 0.5mg 0.49mg 0%
Methionine 0.127mg 1.124mg 0%
Phenylalanine 0.449mg 0.639mg 0%
Valine 0.585mg 0.76mg 0%
Histidine 0.144mg 0.409mg 0%
Omega-3 - ALA 0.621g 0.018g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +487.1%
Contains more WaterWater +190.4%
Contains more OtherOther +130.1%
Contains more ProteinProtein +59.1%
Contains more FatsFats +1467.8%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Mono. FatMonounsaturated fat +3235.1%
Contains more Poly. FatPolyunsaturated fat +1682.2%

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
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +156%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.