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  6. Oregano vs. Chia seeds

Oregano vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between oregano and chia seeds

  • Oregano has more iron, vitamin E, manganese, calcium, folate, vitamin A, and fiber; however, chia seeds are higher in phosphorus, selenium, and vitamin B1.
  • Oregano covers your daily need for iron, 364% more than chia seeds.
  • Oregano has 37 times more vitamin E than chia seeds. While oregano has 18.26mg of vitamin E, chia seeds have only 0.5mg.

These are the specific foods used in this comparison Spices, oregano, dried and Seeds, chia seeds, dried.

Infographic

Oregano vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more CalciumCalcium +153.1%
Contains more PotassiumPotassium +209.6%
Contains more IronIron +376.7%
Contains more ManganeseManganese +83.3%
Contains more MagnesiumMagnesium +24.1%
Contains more CopperCopper +46%
Contains more ZincZinc +70.3%
Contains more PhosphorusPhosphorus +481.1%
Contains less SodiumSodium -36%
Contains more SeleniumSelenium +1126.7%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +43.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3552%
Contains more Vitamin B2Vitamin B2 +210.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +383.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +250.3%
Contains more Vitamin B3Vitamin B3 +90.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Chia seeds DV% diff.
Vitamin K 621.7µg 518%
Iron 36.8mg 7.72mg 364%
Polyunsaturated fat 1.369g 23.665g 149%
Vitamin E 18.26mg 0.5mg 118%
Phosphorus 148mg 860mg 102%
Manganese 4.99mg 2.723mg 99%
Calcium 1597mg 631mg 97%
Selenium 4.5µg 55.2µg 92%
Vitamin B6 1.044mg 80%
Folate 237µg 49µg 47%
Fats 4.28g 30.74g 41%
Vitamin B1 0.177mg 0.62mg 37%
Copper 0.633mg 0.924mg 32%
Fiber 42.5g 34.4g 32%
Vitamin B2 0.528mg 0.17mg 28%
Vitamin B3 4.64mg 8.83mg 26%
Potassium 1260mg 407mg 25%
Vitamin B5 0.921mg 18%
Zinc 2.69mg 4.58mg 17%
Protein 9g 16.54g 15%
Magnesium 270mg 335mg 15%
Calories 265kcal 486kcal 11%
Vitamin A 85µg 9%
Carbs 68.92g 42.12g 9%
Saturated fat 1.551g 3.33g 8%
Choline 32.3mg 6%
Monounsaturated fat 0.716g 2.309g 4%
Fructose 1.13g 1%
Vitamin C 2.3mg 1.6mg 1%
Net carbs 26.42g 7.72g N/A
Sugar 4.09g N/A
Sodium 25mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.203mg 0.436mg 0%
Threonine 0.322mg 0.709mg 0%
Isoleucine 0.441mg 0.801mg 0%
Leucine 0.78mg 1.371mg 0%
Lysine 0.5mg 0.97mg 0%
Methionine 0.127mg 0.588mg 0%
Phenylalanine 0.449mg 1.016mg 0%
Valine 0.585mg 0.95mg 0%
Histidine 0.144mg 0.531mg 0%
Omega-3 - ALA 0.621g 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more CarbsCarbs +63.6%
Contains more WaterWater +71.2%
Contains more OtherOther +64%
Contains more ProteinProtein +83.8%
Contains more FatsFats +618.2%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -53.4%
Contains more Mono. FatMonounsaturated fat +222.5%
Contains more Poly. FatPolyunsaturated fat +1628.6%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.