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Oregano vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between oregano and pomegranate

  • Pomegranate has less vitamin K, iron, manganese, calcium, fiber, vitamin E, vitamin B6, magnesium, copper, and folate than oregano.
  • Oregano covers your daily need for vitamin K, 504% more than pomegranate.
  • Oregano has 160 times more calcium than pomegranate. While oregano has 1597mg of calcium, pomegranate has only 10mg.

These are the specific foods used in this comparison Spices, oregano, dried and Pomegranates, raw.

Infographic

Oregano vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +2150%
Contains more CalciumCalcium +15870%
Contains more PotassiumPotassium +433.9%
Contains more IronIron +12166.7%
Contains more CopperCopper +300.6%
Contains more ZincZinc +668.6%
Contains more PhosphorusPhosphorus +311.1%
Contains more ManganeseManganese +4093.3%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -88%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2943.3%
Contains more Vitamin B1Vitamin B1 +164.2%
Contains more Vitamin B2Vitamin B2 +896.2%
Contains more Vitamin B3Vitamin B3 +1483.6%
Contains more Vitamin B5Vitamin B5 +144.3%
Contains more Vitamin B6Vitamin B6 +1292%
Contains more Vitamin KVitamin K +3690.9%
Contains more FolateFolate +523.7%
Contains more CholineCholine +325%
Contains more Vitamin CVitamin C +343.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +438.9%
Contains more FatsFats +265.8%
Contains more CarbsCarbs +268.6%
Contains more OtherOther +1384.9%
Contains more WaterWater +684.8%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +669.9%
Contains more Poly. FatPolyunsaturated fat +1632.9%
Contains less Sat. FatSaturated fat -92.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Pomegranate DV% diff.
Vitamin K 621.7µg 16.4µg 504%
Iron 36.8mg 0.3mg 456%
Manganese 4.99mg 0.119mg 212%
Calcium 1597mg 10mg 159%
Fiber 42.5g 4g 154%
Vitamin E 18.26mg 0.6mg 118%
Vitamin B6 1.044mg 0.075mg 75%
Magnesium 270mg 12mg 61%
Copper 0.633mg 0.158mg 53%
Folate 237µg 38µg 50%
Vitamin B2 0.528mg 0.053mg 37%
Potassium 1260mg 236mg 30%
Vitamin B3 4.64mg 0.293mg 27%
Zinc 2.69mg 0.35mg 21%
Carbs 68.92g 18.7g 17%
Phosphorus 148mg 36mg 16%
Protein 9g 1.67g 15%
Vitamin B5 0.921mg 0.377mg 11%
Polyunsaturated fat 1.369g 0.079g 9%
Calories 265kcal 83kcal 9%
Vitamin B1 0.177mg 0.067mg 9%
Vitamin A 85µg 0µg 9%
Vitamin C 2.3mg 10.2mg 9%
Saturated fat 1.551g 0.12g 7%
Selenium 4.5µg 0.5µg 7%
Fats 4.28g 1.17g 5%
Choline 32.3mg 7.6mg 4%
Monounsaturated fat 0.716g 0.093g 2%
Fructose 1.13g 1%
Sodium 25mg 3mg 1%
Net carbs 26.42g 14.7g N/A
Sugar 4.09g 13.67g N/A
Tryptophan 0.203mg 0%
Threonine 0.322mg 0%
Isoleucine 0.441mg 0%
Leucine 0.78mg 0%
Lysine 0.5mg 0%
Methionine 0.127mg 0%
Phenylalanine 0.449mg 0%
Valine 0.585mg 0%
Histidine 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Which food is preferable for your diet?

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

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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
15%
Pomegranate
Minerals Daily Need Coverage Score
319%
Oregano
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 1.431g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $3.6)
Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 9.58g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 5)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.