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  6. Oregano vs. Pacific saury raw

Oregano vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are oregano and pacific saury raw different?

  • Oregano is higher in vitamin K, iron, manganese, fiber, calcium, vitamin E, vitamin B6, copper, and magnesium; however, pacific saury raw is richer in vitamin B12.
  • Daily need coverage for vitamin K for oregano is 518% higher.

Spices, oregano, dried and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Oregano vs Pacific saury 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.
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +771%
Contains more CalciumCalcium +2701.8%
Contains more PotassiumPotassium +386.5%
Contains more IronIron +6590.9%
Contains more CopperCopper +1141.2%
Contains more ZincZinc +301.5%
Contains less SodiumSodium -35.9%
Contains more ManganeseManganese +1979.2%
Contains more PhosphorusPhosphorus +48.6%
Contains more SeleniumSelenium +180%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +304.8%
Contains more Vitamin EVitamin E +9030%
Contains more Vitamin B1Vitamin B1 +205.2%
Contains more Vitamin B2Vitamin B2 +738.1%
Contains more Vitamin B3Vitamin B3 +101.7%
Contains more Vitamin B5Vitamin B5 +22.8%
Contains more Vitamin B6Vitamin B6 +792.3%
Contains more Vitamin KVitamin K +621600%
Contains more FolateFolate +1480%
Contains more Vitamin CVitamin C +65.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +101.2%

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +520.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +596.5%
Contains more ProteinProtein +114%
Contains more WaterWater +694.8%

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% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +356.1%
Contains more Poly. FatPolyunsaturated fat +577.7%
Contains less Sat. FatSaturated fat -92.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Pacific saury raw DV% diff.
Vitamin K 621.7µg 0.1µg 518%
Iron 36.8mg 0.55mg 453%
Manganese 4.99mg 0.24mg 207%
Fiber 42.5g 0g 170%
Calcium 1597mg 57mg 154%
Vitamin E 18.26mg 0.2mg 120%
Vitamin B12 0µg 2µg 83%
Vitamin B6 1.044mg 0.117mg 71%
Copper 0.633mg 0.051mg 65%
Magnesium 270mg 31mg 57%
Folate 237µg 15µg 56%
Vitamin B2 0.528mg 0.063mg 36%
Potassium 1260mg 259mg 29%
Carbs 68.92g 0g 23%
Protein 9g 19.26g 21%
Zinc 2.69mg 0.67mg 18%
Vitamin B3 4.64mg 2.3mg 15%
Selenium 4.5µg 12.6µg 15%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B1 0.177mg 0.058mg 10%
Phosphorus 148mg 220mg 10%
Calories 265kcal 88kcal 9%
Polyunsaturated fat 1.369g 0.202g 8%
Saturated fat 1.551g 0.118g 7%
Vitamin A 85µg 21µg 7%
Fats 4.28g 0.69g 6%
Choline 32.3mg 65mg 6%
Vitamin B5 0.921mg 0.75mg 3%
Vitamin C 2.3mg 3.8mg 2%
Fructose 1.13g 1%
Monounsaturated fat 0.716g 0.157g 1%
Sodium 25mg 39mg 1%
Net carbs 26.42g 0g N/A
Sugar 4.09g 0g N/A
Tryptophan 0.203mg 0.216mg 0%
Threonine 0.322mg 0.844mg 0%
Isoleucine 0.441mg 0.887mg 0%
Leucine 0.78mg 1.565mg 0%
Lysine 0.5mg 1.768mg 0%
Methionine 0.127mg 0.57mg 0%
Phenylalanine 0.449mg 0.752mg 0%
Valine 0.585mg 0.992mg 0%
Histidine 0.144mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.621g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
208%
Oregano
39%
Pacific saury raw
Minerals Daily Need Coverage Score
319%
Oregano
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 1.433g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $4.6)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.