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  6. Oregano vs. Spearmint

Oregano vs. Spearmint — In-Depth Nutrition Comparison

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Important differences between oregano and spearmint

  • Oregano has more iron, manganese, fiber, calcium, vitamin B6, magnesium, copper, folate, and vitamin B2; however, spearmint has more vitamin A.
  • 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
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 44% 0% 68% 0% 20% 40% 18% 15% 36% 0% 0% 79%
Contains more Vitamin EVitamin 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 Vitamin CVitamin C +478.3%
Contains more Vitamin AVitamin A +138.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Spearmint DV% diff.
Vitamin K 621.7µg 518%
Iron 36.8mg 11.87mg 312%
Manganese 4.99mg 1.118mg 168%
Fiber 42.5g 6.8g 143%
Calcium 1597mg 199mg 140%
Vitamin E 18.26mg 122%
Vitamin B6 1.044mg 0.158mg 68%
Magnesium 270mg 63mg 49%
Copper 0.633mg 0.24mg 44%
Folate 237µg 105µg 33%
Vitamin B2 0.528mg 0.175mg 27%
Potassium 1260mg 458mg 24%
Vitamin B3 4.64mg 0.948mg 23%
Carbs 68.92g 8.41g 20%
Zinc 2.69mg 1.09mg 15%
Phosphorus 148mg 60mg 13%
Vitamin A 85µg 203µg 13%
Vitamin B5 0.921mg 0.25mg 13%
Vitamin C 2.3mg 13.3mg 12%
Calories 265kcal 44kcal 11%
Protein 9g 3.29g 11%
Selenium 4.5µg 8%
Vitamin B1 0.177mg 0.078mg 8%
Polyunsaturated fat 1.369g 0.394g 7%
Choline 32.3mg 6%
Saturated fat 1.551g 0.191g 6%
Fats 4.28g 0.73g 5%
Monounsaturated fat 0.716g 0.025g 2%
Fructose 1.13g 1%
Protein per 100 calories 3.4g 7.5g N/A
Calories per 10 g protein 294kcal 134kcal N/A
Weight per 100 calories 38g 227g N/A
Unsaturated / Saturated Fat ratio 1.3 2.2 N/A
Net carbs 26.42g 1.61g N/A
Sugar 4.09g N/A
Sodium 25mg 30mg 0%
Tryptophan 0.203mg 0.05mg 0%
Threonine 0.322mg 0.135mg 0%
Isoleucine 0.441mg 0.135mg 0%
Leucine 0.78mg 0.247mg 0%
Lysine 0.5mg 0.141mg 0%
Methionine 0.127mg 0.046mg 0%
Phenylalanine 0.449mg 0.168mg 0%
Valine 0.585mg 0.164mg 0%
Histidine 0.144mg 0.066mg 0%
Omega-3 - ALA 0.621g 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
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%

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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. 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.