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Oregano vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between oregano and flax seeds?

  • Oregano is higher in vitamin K, iron, calcium, vitamin E, manganese, fiber, and vitamin B6, yet flax seeds are 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 seeds. While oregano has 18.26mg of vitamin E, flax seeds have only 0.31mg.

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

Infographic

Oregano vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +526.3%
Contains more PotassiumPotassium +55%
Contains more IronIron +542.2%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +101%
Contains more MagnesiumMagnesium +45.2%
Contains more CopperCopper +92.7%
Contains more ZincZinc +61.3%
Contains more PhosphorusPhosphorus +333.8%
Contains more SeleniumSelenium +464.4%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +283.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5790.3%
Contains more Vitamin B2Vitamin B2 +228%
Contains more Vitamin B3Vitamin B3 +50.6%
Contains more Vitamin B6Vitamin B6 +120.7%
Contains more Vitamin KVitamin K +14358.1%
Contains more FolateFolate +172.4%
Contains more Vitamin B1Vitamin B1 +828.8%
Contains more CholineCholine +143.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.985mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Flax seeds DV% diff.
Vitamin K 621.7µg 4.3µg 515%
Iron 36.8mg 5.73mg 388%
Polyunsaturated fat 1.369g 28.73g 182%
Calcium 1597mg 255mg 134%
Vitamin B1 0.177mg 1.644mg 122%
Vitamin E 18.26mg 0.31mg 120%
Manganese 4.99mg 2.482mg 109%
Phosphorus 148mg 642mg 71%
Copper 0.633mg 1.22mg 65%
Fiber 42.5g 27.3g 61%
Fats 4.28g 42.16g 58%
Vitamin B6 1.044mg 0.473mg 44%
Folate 237µg 87µg 38%
Selenium 4.5µg 25.4µg 38%
Magnesium 270mg 392mg 29%
Vitamin B2 0.528mg 0.161mg 28%
Protein 9g 18.29g 19%
Monounsaturated fat 0.716g 7.527g 17%
Zinc 2.69mg 4.34mg 15%
Calories 265kcal 534kcal 13%
Carbs 68.92g 28.88g 13%
Potassium 1260mg 813mg 13%
Vitamin B3 4.64mg 3.08mg 10%
Saturated fat 1.551g 3.663g 10%
Vitamin A 85µg 0µg 9%
Choline 32.3mg 78.7mg 8%
Vitamin C 2.3mg 0.6mg 2%
Fructose 1.13g 0g 1%
Vitamin B5 0.921mg 0.985mg 1%
Net carbs 26.42g 1.58g N/A
Sugar 4.09g 1.55g N/A
Sodium 25mg 30mg 0%
Tryptophan 0.203mg 0.297mg 0%
Threonine 0.322mg 0.766mg 0%
Isoleucine 0.441mg 0.896mg 0%
Leucine 0.78mg 1.235mg 0%
Lysine 0.5mg 0.862mg 0%
Methionine 0.127mg 0.37mg 0%
Phenylalanine 0.449mg 0.957mg 0%
Valine 0.585mg 1.072mg 0%
Histidine 0.144mg 0.472mg 0%
Omega-3 - ALA 0.621g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +138.6%
Contains more WaterWater +42.7%
Contains more OtherOther +112.1%
Contains more ProteinProtein +103.2%
Contains more FatsFats +885%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -57.7%
Contains more Mono. FatMonounsaturated fat +951.3%
Contains more Poly. FatPolyunsaturated fat +1998.6%

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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +375%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +26.4%
~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. Flax seeds - 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.