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Oregano vs Flax - In-Depth Nutrition Comparison

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What are the differences between Oregano and Flax?

  • Oregano is higher in Vitamin K, Iron, Calcium, Vitamin E , Manganese, Fiber, and Vitamin B6, yet Flax is higher in Vitamin B1, Phosphorus, and Copper.
  • Oregano's daily need coverage for Vitamin K is 514% more.
  • Oregano has 59 times more Vitamin E than Flax. While Oregano has 18.26mg of Vitamin E , Flax has only 0.31mg.

We used Spices, oregano, dried and Seeds, flaxseed types in this article.

Infographic

Oregano vs Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Flax
Contains more Calcium +526.3%
Contains more Iron +542.2%
Contains more Potassium +55%
Contains less Sodium -16.7%
Contains more Magnesium +45.2%
Contains more Phosphorus +333.8%
Contains more Zinc +61.3%
Contains more Copper +92.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains more Calcium +526.3%
Contains more Iron +542.2%
Contains more Potassium +55%
Contains less Sodium -16.7%
Contains more Magnesium +45.2%
Contains more Phosphorus +333.8%
Contains more Zinc +61.3%
Contains more Copper +92.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +5790.3%
Contains more Vitamin C +283.3%
Contains more Vitamin B2 +228%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +120.7%
Contains more Folate +172.4%
Contains more Vitamin K +14358.1%
Contains more Vitamin B1 +828.8%
Equal in Vitamin B5 - 0.985
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +5790.3%
Contains more Vitamin C +283.3%
Contains more Vitamin B2 +228%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +120.7%
Contains more Folate +172.4%
Contains more Vitamin K +14358.1%
Contains more Vitamin B1 +828.8%
Equal in Vitamin B5 - 0.985

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oregano Flax
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oregano Flax Opinion
Net carbs 26.42g 1.58g Oregano
Protein 9g 18.29g Flax
Fats 4.28g 42.16g Flax
Carbs 68.92g 28.88g Oregano
Calories 265kcal 534kcal Flax
Starch g g
Fructose 1.13g 0g Oregano
Sugar 4.09g 1.55g Flax
Fiber 42.5g 27.3g Oregano
Calcium 1597mg 255mg Oregano
Iron 36.8mg 5.73mg Oregano
Magnesium 270mg 392mg Flax
Phosphorus 148mg 642mg Flax
Potassium 1260mg 813mg Oregano
Sodium 25mg 30mg Oregano
Zinc 2.69mg 4.34mg Flax
Copper 0.633mg 1.22mg Flax
Vitamin A 1701IU 0IU Oregano
Vitamin E 18.26mg 0.31mg Oregano
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 0.6mg Oregano
Vitamin B1 0.177mg 1.644mg Flax
Vitamin B2 0.528mg 0.161mg Oregano
Vitamin B3 4.64mg 3.08mg Oregano
Vitamin B5 0.921mg 0.985mg Flax
Vitamin B6 1.044mg 0.473mg Oregano
Folate 237µg 87µg Oregano
Vitamin B12 0µg 0µg
Vitamin K 621.7µg 4.3µg Oregano
Tryptophan 0.203mg 0.297mg Flax
Threonine 0.322mg 0.766mg Flax
Isoleucine 0.441mg 0.896mg Flax
Leucine 0.78mg 1.235mg Flax
Lysine 0.5mg 0.862mg Flax
Methionine 0.127mg 0.37mg Flax
Phenylalanine 0.449mg 0.957mg Flax
Valine 0.585mg 1.072mg Flax
Histidine 0.144mg 0.472mg Flax
Cholesterol 0mg 0mg
Trans Fat 0g g Flax
Saturated Fat 1.551g 3.663g Oregano
Monounsaturated Fat 0.716g 7.527g Flax
Polyunsaturated fat 1.369g 28.73g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
230
Oregano
63
Flax
Mineral Summary Score
314
Oregano
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Oregano
110%
Flax
Carbohydrates
69%
Oregano
29%
Flax
Fats
20%
Oregano
195%
Flax

Comparison summary

Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 2.112g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 2.54g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.