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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 vitamin A than rye.
  • Daily need coverage for vitamin K for oregano is 513% higher.
  • Oregano contains 155 times more vitamin A than rye. While oregano contains 1701IU of vitamin A, rye contains only 11IU.
  • 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

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%
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

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%
Rye
Rye
2
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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
~equal in Choline ~30.4mg

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%
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%
Polyunsaturated fat 1.369g 0.767g 4%
Calories 265kcal 338kcal 4%
Fats 4.28g 1.63g 4%
Vitamin C 2.3mg 0mg 3%
Protein 9g 10.34g 3%
Vitamin B3 4.64mg 4.27mg 2%
Carbs 68.92g 75.86g 2%
Sodium 25mg 2mg 1%
Fructose 1.13g 0.11g 1%
Monounsaturated fat 0.716g 0.208g 1%
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%
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
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 OtherOther +401.3%
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.