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Oregano vs Brazil nut - In-Depth Nutrition Comparison

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A recap on differences between Oregano and Brazil nut

  • Oregano is higher in Iron, Manganese, Calcium, Fiber, and Vitamin E , yet Brazil nut is higher in Selenium, Vitamin K, Copper, and Phosphorus.
  • Brazil nut covers your daily Selenium needs 3477% more than Oregano.
  • Oregano contains 15 times more Iron than Brazil nut. While Oregano contains 36.8mg of Iron, Brazil nut contains only 2.43mg.
  • 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +898.1%
Contains more Iron +1414.4%
Contains more Potassium +91.2%
Contains more Magnesium +39.3%
Contains more Phosphorus +389.9%
Contains less Sodium -88%
Contains more Zinc +50.9%
Contains more Copper +175.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Contains more Calcium +898.1%
Contains more Iron +1414.4%
Contains more Potassium +91.2%
Contains more Magnesium +39.3%
Contains more Phosphorus +389.9%
Contains less Sodium -88%
Contains more Zinc +50.9%
Contains more Copper +175.4%

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 +∞%
Contains more Vitamin E +223.2%
Contains more Vitamin C +228.6%
Contains more Vitamin B2 +1408.6%
Contains more Vitamin B3 +1472.9%
Contains more Vitamin B5 +400.5%
Contains more Vitamin B6 +933.7%
Contains more Folate +977.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +248.6%
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 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +223.2%
Contains more Vitamin C +228.6%
Contains more Vitamin B2 +1408.6%
Contains more Vitamin B3 +1472.9%
Contains more Vitamin B5 +400.5%
Contains more Vitamin B6 +933.7%
Contains more Folate +977.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +248.6%

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 Brazil nut
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oregano Brazil nut Opinion
Net carbs 26.42g 4.24g Oregano
Protein 9g 14.32g Brazil nut
Fats 4.28g 67.1g Brazil nut
Carbs 68.92g 11.74g Oregano
Calories 265kcal 659kcal Brazil nut
Starch g 0.25g Brazil nut
Fructose 1.13g 0g Oregano
Sugar 4.09g 2.33g Brazil nut
Fiber 42.5g 7.5g Oregano
Calcium 1597mg 160mg Oregano
Iron 36.8mg 2.43mg Oregano
Magnesium 270mg 376mg Brazil nut
Phosphorus 148mg 725mg Brazil nut
Potassium 1260mg 659mg Oregano
Sodium 25mg 3mg Brazil nut
Zinc 2.69mg 4.06mg Brazil nut
Copper 0.633mg 1.743mg Brazil nut
Vitamin A 1701IU 0IU Oregano
Vitamin E 18.26mg 5.65mg Oregano
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 0.7mg Oregano
Vitamin B1 0.177mg 0.617mg Brazil nut
Vitamin B2 0.528mg 0.035mg Oregano
Vitamin B3 4.64mg 0.295mg Oregano
Vitamin B5 0.921mg 0.184mg Oregano
Vitamin B6 1.044mg 0.101mg Oregano
Folate 237µg 22µg Oregano
Vitamin B12 0µg 0µg
Vitamin K 621.7µg 0µg Oregano
Tryptophan 0.203mg 0.135mg Oregano
Threonine 0.322mg 0.365mg Brazil nut
Isoleucine 0.441mg 0.518mg Brazil nut
Leucine 0.78mg 1.19mg Brazil nut
Lysine 0.5mg 0.49mg Oregano
Methionine 0.127mg 1.124mg Brazil nut
Phenylalanine 0.449mg 0.639mg Brazil nut
Valine 0.585mg 0.76mg Brazil nut
Histidine 0.144mg 0.409mg Brazil nut
Cholesterol 0mg 0mg
Trans Fat 0g g Brazil nut
Saturated Fat 1.551g 16.134g Oregano
Monounsaturated Fat 0.716g 23.879g Brazil nut
Polyunsaturated fat 1.369g 24.399g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Brazil nut
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
28
Brazil nut
Mineral Summary Score
314
Oregano
184
Brazil nut

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
86%
Brazil nut
Carbohydrates
69%
Oregano
12%
Brazil nut
Fats
20%
Oregano
310%
Brazil nut

Comparison summary

Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 14.583g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 22mg)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.