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Oregano vs. Smoked salmon — In-Depth Nutrition Comparison

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The main differences between oregano and smoked salmon

  • Oregano is richer in vitamin K, iron, manganese, fiber, calcium, vitamin E, magnesium, and vitamin B6, yet smoked salmon is richer in vitamin B12 and vitamin D.
  • Daily need coverage for vitamin K for oregano is 518% higher.

Food types used in this article are Spices, oregano, dried and Fish, salmon, chinook, smoked.

Infographic

Oregano vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +14418.2%
Contains more PotassiumPotassium +620%
Contains more IronIron +4229.4%
Contains more CopperCopper +175.2%
Contains more ZincZinc +767.7%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +29252.9%
Contains more PhosphorusPhosphorus +10.8%
Contains more SeleniumSelenium +620%

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% 102% 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 0% 5.2% 27% 513% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1855.2%
Contains more Vitamin EVitamin E +1252.6%
Contains more Vitamin B1Vitamin B1 +669.6%
Contains more Vitamin B2Vitamin B2 +422.8%
Contains more Vitamin B6Vitamin B6 +275.5%
Contains more Vitamin KVitamin K +621600%
Contains more FolateFolate +11750%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +175.5%
~equal in Vitamin B3 ~4.72mg
~equal in Vitamin B5 ~0.87mg

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% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +45.7%
Contains more ProteinProtein +103.1%
Contains more WaterWater +625.1%
~equal in Fats ~4.32g

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
24% 51% 25%
Saturated Fat: Sat. Fat 0.929 g
Monounsaturated Fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Poly. FatPolyunsaturated fat +37.6%
Contains less Sat. FatSaturated Fat -40.1%
Contains more Mono. FatMonounsaturated Fat +182.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Smoked salmon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Oregano Smoked salmon Opinion
Calories 265kcal 117kcal Oregano
Protein 9g 18.28g Smoked salmon
Fats 4.28g 4.32g Smoked salmon
Vitamin C 2.3mg 0mg Oregano
Net carbs 26.42g 0g Oregano
Carbs 68.92g 0g Oregano
Cholesterol 0mg 23mg Oregano
Vitamin D 0IU 685IU Smoked salmon
Magnesium 270mg 18mg Oregano
Calcium 1597mg 11mg Oregano
Potassium 1260mg 175mg Oregano
Iron 36.8mg 0.85mg Oregano
Sugar 4.09g 0g Smoked salmon
Fiber 42.5g 0g Oregano
Copper 0.633mg 0.23mg Oregano
Zinc 2.69mg 0.31mg Oregano
Phosphorus 148mg 164mg Smoked salmon
Sodium 25mg 672mg Oregano
Vitamin A 1701IU 87IU Oregano
Vitamin A 85µg 26µg Oregano
Vitamin E 18.26mg 1.35mg Oregano
Vitamin D 0µg 17.1µg Smoked salmon
Manganese 4.99mg 0.017mg Oregano
Selenium 4.5µg 32.4µg Smoked salmon
Vitamin B1 0.177mg 0.023mg Oregano
Vitamin B2 0.528mg 0.101mg Oregano
Vitamin B3 4.64mg 4.72mg Smoked salmon
Vitamin B5 0.921mg 0.87mg Oregano
Vitamin B6 1.044mg 0.278mg Oregano
Vitamin B12 0µg 3.26µg Smoked salmon
Vitamin K 621.7µg 0.1µg Oregano
Folate 237µg 2µg Oregano
Choline 32.3mg 89mg Smoked salmon
Saturated Fat 1.551g 0.929g Smoked salmon
Monounsaturated Fat 0.716g 2.023g Smoked salmon
Polyunsaturated fat 1.369g 0.995g Oregano
Tryptophan 0.203mg 0.205mg Smoked salmon
Threonine 0.322mg 0.801mg Smoked salmon
Isoleucine 0.441mg 0.842mg Smoked salmon
Leucine 0.78mg 1.486mg Smoked salmon
Lysine 0.5mg 1.679mg Smoked salmon
Methionine 0.127mg 0.541mg Smoked salmon
Phenylalanine 0.449mg 0.714mg Smoked salmon
Valine 0.585mg 0.942mg Smoked salmon
Histidine 0.144mg 0.538mg Smoked salmon
Fructose 1.13g Oregano
Omega-3 - EPA 0g 0.183g Smoked salmon
Omega-3 - DHA 0g 0.267g Smoked salmon
Omega-3 - ALA 0.621g Oregano
Omega-3 - DPA 0g 0.073g Smoked salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Smoked salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
213%
Oregano
95%
Smoked salmon
Minerals Daily Need Coverage Score
319%
Oregano
49%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 0.622g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 647mg)
Which food is cheaper?
Oregano
Oregano is cheaper (difference - $9.4)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.