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Oregano vs. Sockeye salmon — In-Depth Nutrition Comparison

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Summary of differences between oregano and sockeye salmon

  • Oregano has more vitamin K, iron, manganese, fiber, calcium, vitamin E, copper, and folate; however, sockeye salmon is higher in vitamin B12 and vitamin D.
  • Oregano covers your daily need for vitamin K, 518% more than sockeye salmon.

These are the specific foods used in this comparison Spices, oregano, dried and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Oregano vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +14418.2%
Contains more PotassiumPotassium +189%
Contains more IronIron +6976.9%
Contains more CopperCopper +732.9%
Contains more ZincZinc +389.1%
Contains less SodiumSodium -72.8%
Contains more ManganeseManganese +38284.6%
Contains more PhosphorusPhosphorus +106.1%
Contains more SeleniumSelenium +688.9%

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +46.6%
Contains more Vitamin EVitamin E +1744.4%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B2Vitamin B2 +114.6%
Contains more Vitamin B6Vitamin B6 +26.2%
Contains more Vitamin KVitamin K +621600%
Contains more FolateFolate +3285.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +118.2%
Contains more Vitamin B5Vitamin B5 +38.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +248.6%

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1169.4%
Contains more ProteinProtein +194.2%
Contains more FatsFats +30.1%
Contains more WaterWater +578%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -37.5%
Contains more Mono. FatMonounsaturated fat +160.3%
~equal in Polyunsaturated fat ~1.327g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Sockeye 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 Equal

All nutrients comparison - raw data values

Nutrient Oregano Sockeye salmon DV% diff.
Vitamin K 621.7µg 0.1µg 518%
Iron 36.8mg 0.52mg 454%
Manganese 4.99mg 0.013mg 216%
Vitamin B12 0µg 4.47µg 186%
Fiber 42.5g 0g 170%
Calcium 1597mg 11mg 159%
Vitamin E 18.26mg 0.99mg 115%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Copper 0.633mg 0.076mg 62%
Folate 237µg 7µg 58%
Selenium 4.5µg 35.5µg 56%
Magnesium 270mg 36mg 56%
Protein 9g 26.48g 35%
Vitamin B3 4.64mg 10.123mg 34%
Potassium 1260mg 436mg 24%
Carbs 68.92g 0g 23%
Vitamin B2 0.528mg 0.246mg 22%
Phosphorus 148mg 305mg 22%
Cholesterol 0mg 61mg 20%
Zinc 2.69mg 0.55mg 19%
Vitamin B6 1.044mg 0.827mg 17%
Choline 32.3mg 112.6mg 15%
Vitamin B5 0.921mg 1.274mg 7%
Calories 265kcal 156kcal 5%
Sodium 25mg 92mg 3%
Vitamin C 2.3mg 0mg 3%
Saturated fat 1.551g 0.969g 3%
Monounsaturated fat 0.716g 1.864g 3%
Vitamin A 85µg 58µg 3%
Vitamin B1 0.177mg 0.157mg 2%
Fats 4.28g 5.57g 2%
Fructose 1.13g 0g 1%
Net carbs 26.42g 0g N/A
Sugar 4.09g 0g N/A
Trans fat 0g 0.023g N/A
Polyunsaturated fat 1.369g 1.327g 0%
Tryptophan 0.203mg 0.335mg 0%
Threonine 0.322mg 1.247mg 0%
Isoleucine 0.441mg 1.274mg 0%
Leucine 0.78mg 2.185mg 0%
Lysine 0.5mg 2.574mg 0%
Methionine 0.127mg 0.858mg 0%
Phenylalanine 0.449mg 1.086mg 0%
Valine 0.585mg 1.461mg 0%
Histidine 0.144mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - ALA 0.621g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0g 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Sockeye 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
208%
Oregano
113%
Sockeye salmon
Minerals Daily Need Coverage Score
319%
Oregano
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.582g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 67mg)
Which food is cheaper?
Oregano
Oregano is cheaper (difference - $8.4)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
?
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

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.