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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.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of oregano is 5.

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

Infographic

Oregano vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +14.9%
Contains more CalciumCalcium +2653.4%
Contains more PotassiumPotassium +122.6%
Contains more IronIron +580.2%
Contains more CopperCopper +57.1%
Contains more ZincZinc +15.6%
Contains more PhosphorusPhosphorus +395.9%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +12.8%
Contains more SeleniumSelenium +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.
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1707.9%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +396.8%
Contains more Vitamin B6Vitamin B6 +532.7%
Contains more Vitamin KVitamin K +19328.1%
Contains more FolateFolate +355.8%
Contains more Vitamin B1Vitamin B1 +561%
Contains more Vitamin B5Vitamin B5 +62.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.2mg

All nutrients comparison - raw data values

Nutrient Oregano Bran raw DV% diff.
Vitamin K 621.7µg 3.2µg 515%
Iron 36.8mg 5.41mg 392%
Calcium 1597mg 58mg 154%
Vitamin E 18.26mg 1.01mg 115%
Fiber 42.5g 15.4g 108%
Phosphorus 148mg 734mg 84%
Vitamin B1 0.177mg 1.17mg 83%
Selenium 4.5µg 45.2µg 74%
Vitamin B6 1.044mg 0.165mg 68%
Folate 237µg 52µg 46%
Manganese 4.99mg 5.63mg 28%
Copper 0.633mg 0.403mg 26%
Vitamin B2 0.528mg 0.22mg 24%
Vitamin B3 4.64mg 0.934mg 23%
Potassium 1260mg 566mg 20%
Protein 9g 17.3g 17%
Vitamin B5 0.921mg 1.494mg 11%
Vitamin A 85µg 0µg 9%
Polyunsaturated fat 1.369g 2.766g 9%
Magnesium 270mg 235mg 8%
Monounsaturated fat 0.716g 2.376g 4%
Fats 4.28g 7.03g 4%
Zinc 2.69mg 3.11mg 4%
Vitamin C 2.3mg 0mg 3%
Saturated fat 1.551g 1.328g 1%
Fructose 1.13g 1%
Calories 265kcal 246kcal 1%
Sodium 25mg 4mg 1%
Carbs 68.92g 66.22g 1%
Net carbs 26.42g 50.82g N/A
Sugar 4.09g 1.45g N/A
Choline 32.3mg 32.2mg 0%
Tryptophan 0.203mg 0.335mg 0%
Threonine 0.322mg 0.502mg 0%
Isoleucine 0.441mg 0.668mg 0%
Leucine 0.78mg 1.374mg 0%
Lysine 0.5mg 0.76mg 0%
Methionine 0.127mg 0.335mg 0%
Phenylalanine 0.449mg 0.908mg 0%
Valine 0.585mg 0.964mg 0%
Histidine 0.144mg 0.41mg 0%
Omega-3 - ALA 0.621g 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
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 WaterWater +51.6%
Contains more OtherOther +171.4%
Contains more ProteinProtein +92.2%
Contains more FatsFats +64.3%
~equal in Carbs ~66.22g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -14.4%
Contains more Mono. FatMonounsaturated fat +231.8%
Contains more Poly. FatPolyunsaturated fat +102%

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.