Oregano vs. Spinach — In-Depth Nutrition Comparison
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A recap on differences between Oregano and Spinach
- Oregano is higher in Iron, Manganese, Fiber, Calcium, Vitamin E , Vitamin K, Vitamin B6, Copper, and Magnesium, yet Spinach is higher in Vitamin A RAE.
- Oregano covers your daily Iron needs 415% more than Spinach.
- Oregano contains 18 times more Fiber than Spinach. While Oregano contains 42.5g of Fiber, Spinach contains only 2.4g.
Food varieties used in this article are Spices, oregano, dried and Spinach, cooked, boiled, drained, without salt.
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.
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Calcium
+1074.3%
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Iron
+930.8%
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Magnesium
+210.3%
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Phosphorus
+164.3%
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Potassium
+170.4%
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Sodium
-64.3%
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Zinc
+253.9%
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Copper
+263.8%
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Manganese
+433.7%
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Selenium
+200%
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Calcium
+1074.3%
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Iron
+930.8%
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Magnesium
+210.3%
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Phosphorus
+164.3%
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Potassium
+170.4%
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Sodium
-64.3%
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Zinc
+253.9%
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Copper
+263.8%
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Manganese
+433.7%
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Selenium
+200%
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.
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Vitamin E
+777.9%
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Vitamin B1
+86.3%
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Vitamin B2
+123.7%
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Vitamin B3
+846.9%
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Vitamin B5
+535.2%
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Vitamin B6
+331.4%
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Folate
+62.3%
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Vitamin K
+26%
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Vitamin A
+516.2%
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Vitamin C
+326.1%
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Vitamin E
+777.9%
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Vitamin B1
+86.3%
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Vitamin B2
+123.7%
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Vitamin B3
+846.9%
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Vitamin B5
+535.2%
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Vitamin B6
+331.4%
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Folate
+62.3%
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Vitamin K
+26%
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Vitamin A
+516.2%
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Vitamin C
+326.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+203%
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Fats
+1546.2%
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Carbs
+1737.9%
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Other
+334.8%
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Water
+818.5%
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Protein
+203%
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Fats
+1546.2%
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Carbs
+1737.9%
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Other
+334.8%
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Water
+818.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+11833.3%
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Polyunsaturated fat
+1156%
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Saturated Fat
-97.2%
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Monounsaturated Fat
+11833.3%
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Polyunsaturated fat
+1156%
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Saturated Fat
-97.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 26.42g | 1.35g |
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| Protein | 9g | 2.97g |
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| Fats | 4.28g | 0.26g |
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| Carbs | 68.92g | 3.75g |
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| Calories | 265kcal | 23kcal |
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| Fructose | 1.13g |
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| Sugar | 4.09g | 0.43g |
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| Fiber | 42.5g | 2.4g |
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| Calcium | 1597mg | 136mg |
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| Iron | 36.8mg | 3.57mg |
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| Magnesium | 270mg | 87mg |
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| Phosphorus | 148mg | 56mg |
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| Potassium | 1260mg | 466mg |
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| Sodium | 25mg | 70mg |
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| Zinc | 2.69mg | 0.76mg |
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| Copper | 0.633mg | 0.174mg |
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| Manganese | 4.99mg | 0.935mg |
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| Selenium | 4.5µg | 1.5µg |
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| Vitamin A | 1701IU | 10481IU |
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| Vitamin A RAE | 85µg | 524µg |
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| Vitamin E | 18.26mg | 2.08mg |
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| Vitamin C | 2.3mg | 9.8mg |
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| Vitamin B1 | 0.177mg | 0.095mg |
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| Vitamin B2 | 0.528mg | 0.236mg |
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| Vitamin B3 | 4.64mg | 0.49mg |
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| Vitamin B5 | 0.921mg | 0.145mg |
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| Vitamin B6 | 1.044mg | 0.242mg |
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| Folate | 237µg | 146µg |
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| Vitamin K | 621.7µg | 493.6µg |
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| Tryptophan | 0.203mg | 0.04mg |
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| Threonine | 0.322mg | 0.127mg |
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| Isoleucine | 0.441mg | 0.152mg |
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| Leucine | 0.78mg | 0.231mg |
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| Lysine | 0.5mg | 0.182mg |
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| Methionine | 0.127mg | 0.055mg |
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| Phenylalanine | 0.449mg | 0.134mg |
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| Valine | 0.585mg | 0.168mg |
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| Histidine | 0.144mg | 0.066mg |
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| Saturated Fat | 1.551g | 0.043g |
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| Monounsaturated Fat | 0.716g | 0.006g |
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| Polyunsaturated fat | 1.369g | 0.109g |
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| Omega-3 - ALA | 0.621g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
230%
183%
Minerals Daily Need Coverage Score
319%
52%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 3.66g)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 1.508g)
Which food is cheaper?
Spinach is cheaper (difference - $4.4)
Which food contains less Sodium?
Oregano contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Oregano is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)