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Oregano vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between oregano and spelt?

  • Oregano is higher in vitamin K, iron, calcium, fiber, vitamin E, manganese, vitamin B6, folate, and vitamin A, yet spelt is higher in phosphorus.
  • Oregano's daily need coverage for vitamin K is 515% more.
  • Oregano has 170 times more vitamin A than spelt. While oregano has 1701IU of vitamin A, spelt has only 10IU.
  • The glycemic index of oregano is lower.

We used Spices, oregano, dried and Spelt, uncooked types in this article.

Infographic

Oregano vs Spelt 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.
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%
Spelt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +98.5%
Contains more CalciumCalcium +5814.8%
Contains more PotassiumPotassium +224.7%
Contains more IronIron +728.8%
Contains more CopperCopper +23.9%
Contains more ManganeseManganese +67.3%
Contains more ZincZinc +21.9%
Contains more PhosphorusPhosphorus +170.9%
Contains less SodiumSodium -68%
Contains more SeleniumSelenium +160%

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%
Spelt
3
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% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2211.4%
Contains more Vitamin B2Vitamin B2 +367.3%
Contains more Vitamin B6Vitamin B6 +353.9%
Contains more Vitamin KVitamin K +17169.4%
Contains more FolateFolate +426.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +105.6%
Contains more Vitamin B3Vitamin B3 +47.5%
Contains more Vitamin B5Vitamin B5 +16%
~equal in Vitamin D ~µg
~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
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more FatsFats +76.1%
Contains more OtherOther +339.7%
Contains more ProteinProtein +61.9%
Contains more WaterWater +11%
~equal in Carbs ~70.19g

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
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +60.9%
Contains less Sat. FatSaturated fat -73.8%
~equal in Polyunsaturated fat ~1.258g

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
Spelt
2
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more SucroseSucrose +54.2%
Contains more GlucoseGlucose +126.2%
Contains more FructoseFructose +370.8%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Spelt DV% diff.
Vitamin K 621.7µg 3.6µg 515%
Iron 36.8mg 4.44mg 405%
Calcium 1597mg 27mg 157%
Fiber 42.5g 10.7g 127%
Vitamin E 18.26mg 0.79mg 116%
Manganese 4.99mg 2.983mg 87%
Vitamin B6 1.044mg 0.23mg 63%
Folate 237µg 45µg 48%
Phosphorus 148mg 401mg 36%
Magnesium 270mg 136mg 32%
Vitamin B2 0.528mg 0.113mg 32%
Potassium 1260mg 388mg 26%
Starch 53.92g 22%
Vitamin B1 0.177mg 0.364mg 16%
Copper 0.633mg 0.511mg 14%
Vitamin B3 4.64mg 6.843mg 14%
Selenium 4.5µg 11.7µg 13%
Protein 9g 14.57g 11%
Vitamin A 85µg 0µg 9%
Choline 32.3mg 6%
Zinc 2.69mg 3.28mg 5%
Saturated fat 1.551g 0.406g 5%
Calories 265kcal 338kcal 4%
Fats 4.28g 2.43g 3%
Vitamin C 2.3mg 0mg 3%
Vitamin B5 0.921mg 1.068mg 3%
Sodium 25mg 8mg 1%
Fructose 1.13g 0.24g 1%
Monounsaturated fat 0.716g 0.445g 1%
Polyunsaturated fat 1.369g 1.258g 1%
Carbs 68.92g 70.19g 0%
Net carbs 26.42g 59.49g N/A
Sugar 4.09g 6.82g N/A
Tryptophan 0.203mg 0.132mg 0%
Threonine 0.322mg 0.443mg 0%
Isoleucine 0.441mg 0.552mg 0%
Leucine 0.78mg 1.07mg 0%
Lysine 0.5mg 0.409mg 0%
Methionine 0.127mg 0.258mg 0%
Phenylalanine 0.449mg 0.737mg 0%
Valine 0.585mg 0.681mg 0%
Histidine 0.144mg 0.36mg 0%
Omega-3 - ALA 0.621g 0.065g N/A

Which food is preferable for your diet?

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

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
32%
Spelt
Minerals Daily Need Coverage Score
319%
Oregano
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 1.145g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $4.6)
Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 2.73g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 58)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.