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  6. Oregano vs. Bran raw

Oregano vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between Oregano and Bran raw

  • Oregano has more Vitamin K, Iron, Calcium, Vitamin E , Fiber, Vitamin B6, and Folate, however, Bran raw is richer in Phosphorus, Vitamin B1, and Selenium.
  • Oregano covers your daily Vitamin K needs 515% more than Bran raw.
  • Bran raw has 28 times less Calcium than Oregano. Oregano has 1597mg of Calcium, while Bran raw has 58mg.

Specific food types used in this comparison are Spices, oregano, dried and Oat bran, raw.

Infographic

Oregano vs Bran raw 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.
Oregano
Oregano
5
:
5
Bran raw
Bran raw
Contains more Calcium +2653.4%
Contains more Iron +580.2%
Contains more Magnesium +14.9%
Contains more Potassium +122.6%
Contains more Copper +57.1%
Contains more Phosphorus +395.9%
Contains less Sodium -84%
Contains more Zinc +15.6%
Contains more Manganese +12.8%
Contains more Selenium +904.4%
Oregano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +2653.4%
Contains more Iron +580.2%
Contains more Magnesium +14.9%
Contains more Potassium +122.6%
Contains more Copper +57.1%
Contains more Phosphorus +395.9%
Contains less Sodium -84%
Contains more Zinc +15.6%
Contains more Manganese +12.8%
Contains more Selenium +904.4%

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
Oregano
8
:
2
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin E +1707.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +396.8%
Contains more Vitamin B6 +532.7%
Contains more Folate +355.8%
Contains more Vitamin K +19328.1%
Contains more Vitamin B1 +561%
Contains more Vitamin B5 +62.2%
Oregano
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%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +1707.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +396.8%
Contains more Vitamin B6 +532.7%
Contains more Folate +355.8%
Contains more Vitamin K +19328.1%
Contains more Vitamin B1 +561%
Contains more Vitamin B5 +62.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oregano
Oregano
3
:
2
Bran raw
Bran raw
Contains more Water +51.6%
Contains more Other +171.4%
Contains more Protein +92.2%
Contains more Fats +64.3%
Equal in Carbs - 66.22
Oregano
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Water +51.6%
Contains more Other +171.4%
Contains more Protein +92.2%
Contains more Fats +64.3%
Equal in Carbs - 66.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oregano
Oregano
0
:
3
Bran raw
Bran raw
Contains less Saturated Fat -14.4%
Contains more Monounsaturated Fat +231.8%
Contains more Polyunsaturated fat +102%
Oregano
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -14.4%
Contains more Monounsaturated Fat +231.8%
Contains more Polyunsaturated fat +102%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Bran raw Opinion
Net carbs 26.42g 50.82g Bran raw
Protein 9g 17.3g Bran raw
Fats 4.28g 7.03g Bran raw
Carbs 68.92g 66.22g Oregano
Calories 265kcal 246kcal Oregano
Fructose 1.13g Oregano
Sugar 4.09g 1.45g Bran raw
Fiber 42.5g 15.4g Oregano
Calcium 1597mg 58mg Oregano
Iron 36.8mg 5.41mg Oregano
Magnesium 270mg 235mg Oregano
Phosphorus 148mg 734mg Bran raw
Potassium 1260mg 566mg Oregano
Sodium 25mg 4mg Bran raw
Zinc 2.69mg 3.11mg Bran raw
Copper 0.633mg 0.403mg Oregano
Manganese 4.99mg 5.63mg Bran raw
Selenium 4.5µg 45.2µg Bran raw
Vitamin A 1701IU 0IU Oregano
Vitamin A RAE 85µg 0µg Oregano
Vitamin E 18.26mg 1.01mg Oregano
Vitamin C 2.3mg 0mg Oregano
Vitamin B1 0.177mg 1.17mg Bran raw
Vitamin B2 0.528mg 0.22mg Oregano
Vitamin B3 4.64mg 0.934mg Oregano
Vitamin B5 0.921mg 1.494mg Bran raw
Vitamin B6 1.044mg 0.165mg Oregano
Folate 237µg 52µg Oregano
Vitamin K 621.7µg 3.2µg Oregano
Tryptophan 0.203mg 0.335mg Bran raw
Threonine 0.322mg 0.502mg Bran raw
Isoleucine 0.441mg 0.668mg Bran raw
Leucine 0.78mg 1.374mg Bran raw
Lysine 0.5mg 0.76mg Bran raw
Methionine 0.127mg 0.335mg Bran raw
Phenylalanine 0.449mg 0.908mg Bran raw
Valine 0.585mg 0.964mg Bran raw
Histidine 0.144mg 0.41mg Bran raw
Saturated Fat 1.551g 1.328g Bran raw
Monounsaturated Fat 0.716g 2.376g Bran raw
Polyunsaturated fat 1.369g 2.766g Bran raw
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
230%
Oregano
46%
Bran raw
Minerals Daily Need Coverage Score
319%
Oregano
195%
Bran raw

Comparison summary

Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.64g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 0.223g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $4.6)
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

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.