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  6. Oregano vs. Rye

Oregano vs. Rye — In-Depth Nutrition Comparison

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How are oregano and rye different?

  • Oregano has more vitamin K, iron, calcium, vitamin E, fiber, manganese, vitamin B6, folate, magnesium, and copper than rye.
  • Daily need coverage for vitamin K for oregano is 513% higher.
  • Oregano contains 67 times more calcium than rye. While oregano contains 1597mg of calcium, rye contains only 24mg.
  • Oregano has a lower glycemic index (5) than rye (34).

Spices, oregano, dried and Rye grain are the varieties used in this article.

Infographic

Oregano vs Rye infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Rye
Rye
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +6554.2%
Contains more PotassiumPotassium +147.1%
Contains more IronIron +1299.2%
Contains more CopperCopper +72.5%
Contains more ManganeseManganese +93.6%
Contains more PhosphorusPhosphorus +124.3%
Contains less SodiumSodium -92%
Contains more SeleniumSelenium +208.9%
~equal in Zinc ~2.65mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
Rye
Rye
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8400%
Contains more Vitamin EVitamin E +2048.2%
Contains more Vitamin B2Vitamin B2 +110.4%
Contains more Vitamin B6Vitamin B6 +255.1%
Contains more Vitamin KVitamin K +10437.3%
Contains more FolateFolate +523.7%
Contains more Vitamin B1Vitamin B1 +78.5%
Contains more Vitamin B5Vitamin B5 +58.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.27mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Rye DV% diff.
Vitamin K 621.7µg 5.9µg 513%
Iron 36.8mg 2.63mg 427%
Calcium 1597mg 24mg 157%
Vitamin E 18.26mg 0.85mg 116%
Fiber 42.5g 15.1g 110%
Manganese 4.99mg 2.577mg 105%
Vitamin B6 1.044mg 0.294mg 58%
Folate 237µg 38µg 50%
Omega-3 (ALA) 0.621g 39%
Magnesium 270mg 110mg 38%
Copper 0.633mg 0.367mg 30%
Phosphorus 148mg 332mg 26%
Potassium 1260mg 510mg 22%
Vitamin B2 0.528mg 0.251mg 21%
Selenium 4.5µg 13.9µg 17%
Vitamin B1 0.177mg 0.316mg 12%
Vitamin B5 0.921mg 1.456mg 11%
Vitamin A 85µg 1µg 9%
Saturated fat 1.551g 0.197g 6%
Calories 265kcal 338kcal 4%
Fats 4.28g 1.63g 4%
Polyunsaturated fat 1.369g 0.767g 4%
Protein 9g 10.34g 3%
Vitamin C 2.3mg 0mg 3%
Carbs 68.92g 75.86g 2%
Vitamin B3 4.64mg 4.27mg 2%
Sodium 25mg 2mg 1%
Monounsaturated fat 0.716g 0.208g 1%
Fructose 1.13g 0.11g 1%
Protein per 100 calories 3.4g 3.1g N/A
Calories per 10 g protein 294kcal 327kcal N/A
Weight per 100 calories 38g 30g N/A
Unsaturated / Saturated Fat ratio 1.3 4.9 N/A
Net carbs 26.42g 60.76g N/A
Sugar 4.09g 0.98g N/A
Zinc 2.69mg 2.65mg 0%
Choline 32.3mg 30.4mg 0%
Tryptophan 0.203mg 0.108mg 0%
Threonine 0.322mg 0.289mg 0%
Isoleucine 0.441mg 0.208mg 0%
Leucine 0.78mg 0.563mg 0%
Lysine 0.5mg 0.286mg 0%
Methionine 0.127mg 0.153mg 0%
Phenylalanine 0.449mg 0.435mg 0%
Valine 0.585mg 0.317mg 0%
Histidine 0.144mg 0.189mg 0%

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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +162.6%
Contains more ProteinProtein +14.9%
Contains more CarbsCarbs +10.1%
~equal in Water ~10.6g

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +244.2%
Contains more Poly. FatPolyunsaturated fat +78.5%
Contains less Sat. FatSaturated fat -87.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
22% 46% 28% 4%
Starch: 0 g
Sucrose: 0.91 g
Glucose: 1.9 g
Fructose: 1.13 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Rye
Rye
0
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +28.2%
Contains more GlucoseGlucose +1087.5%
Contains more FructoseFructose +927.3%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.