Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Oregano vs. Spearmint — In-Depth Nutrition Comparison

Compare

Important differences between Oregano and Spearmint

  • Spearmint has less Iron, Manganese, Fiber, Calcium, Vitamin B6, Magnesium, Copper, Folate, Vitamin B2, and Potassium.
  • Oregano's daily need coverage for Iron is 312% more.
  • Oregano has 8 times more Calcium than Spearmint. Oregano has 1597mg of Calcium, while Spearmint has 199mg.

The food varieties used in the comparison are Spices, oregano, dried and Spearmint, fresh.

Infographic

Oregano vs Spearmint 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.
Oregano
10
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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
Contains more MagnesiumMagnesium +328.6%
Contains more CalciumCalcium +702.5%
Contains more PotassiumPotassium +175.1%
Contains more IronIron +210%
Contains more CopperCopper +163.8%
Contains more ZincZinc +146.8%
Contains more PhosphorusPhosphorus +146.7%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +346.3%
Contains more SeleniumSelenium +∞%

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 44% 243% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +126.9%
Contains more Vitamin B2Vitamin B2 +201.7%
Contains more Vitamin B3Vitamin B3 +389.5%
Contains more Vitamin B5Vitamin B5 +268.4%
Contains more Vitamin B6Vitamin B6 +560.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +478.3%
Contains more Vitamin AVitamin A +138.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
Contains more ProteinProtein +173.6%
Contains more FatsFats +486.3%
Contains more CarbsCarbs +719.5%
Contains more OtherOther +289.6%
Contains more WaterWater +761.5%

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
31% 4% 65%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
Contains more Mono. FatMonounsaturated Fat +2764%
Contains more Poly. FatPolyunsaturated fat +247.5%
Contains less Sat. FatSaturated Fat -87.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Spearmint Opinion
Calories 265kcal 44kcal Oregano
Protein 9g 3.29g Oregano
Fats 4.28g 0.73g Oregano
Vitamin C 2.3mg 13.3mg Spearmint
Net carbs 26.42g 1.61g Oregano
Carbs 68.92g 8.41g Oregano
Magnesium 270mg 63mg Oregano
Calcium 1597mg 199mg Oregano
Potassium 1260mg 458mg Oregano
Iron 36.8mg 11.87mg Oregano
Sugar 4.09g Spearmint
Fiber 42.5g 6.8g Oregano
Copper 0.633mg 0.24mg Oregano
Zinc 2.69mg 1.09mg Oregano
Phosphorus 148mg 60mg Oregano
Sodium 25mg 30mg Oregano
Vitamin A 1701IU 4054IU Spearmint
Vitamin A RAE 85µg 203µg Spearmint
Vitamin E 18.26mg Oregano
Manganese 4.99mg 1.118mg Oregano
Selenium 4.5µg Oregano
Vitamin B1 0.177mg 0.078mg Oregano
Vitamin B2 0.528mg 0.175mg Oregano
Vitamin B3 4.64mg 0.948mg Oregano
Vitamin B5 0.921mg 0.25mg Oregano
Vitamin B6 1.044mg 0.158mg Oregano
Vitamin K 621.7µg Oregano
Folate 237µg 105µg Oregano
Choline 32.3mg Oregano
Saturated Fat 1.551g 0.191g Spearmint
Monounsaturated Fat 0.716g 0.025g Oregano
Polyunsaturated fat 1.369g 0.394g Oregano
Tryptophan 0.203mg 0.05mg Oregano
Threonine 0.322mg 0.135mg Oregano
Isoleucine 0.441mg 0.135mg Oregano
Leucine 0.78mg 0.247mg Oregano
Lysine 0.5mg 0.141mg Oregano
Methionine 0.127mg 0.046mg Oregano
Phenylalanine 0.449mg 0.168mg Oregano
Valine 0.585mg 0.164mg Oregano
Histidine 0.144mg 0.066mg Oregano
Fructose 1.13g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

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

People also compare

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
38%
Spearmint
Minerals Daily Need Coverage Score
319%
Oregano
88%
Spearmint

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 1.36g)
Which food is lower in glycemic index?
Spearmint
Spearmint is lower in glycemic index (difference - 5)
Which food is cheaper?
Spearmint
Spearmint is cheaper (difference - $4.6)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 5mg)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.