Oregano vs. Spinach raw — In-Depth Nutrition Comparison
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The main differences between oregano and spinach raw
- Oregano is richer in iron, manganese, fiber, calcium, vitamin K, vitamin E, vitamin B6, copper, and magnesium, yet spinach raw is richer in vitamin A.
- Daily need coverage for iron for oregano is 426% higher.
- Oregano contains 19 times more fiber than spinach raw. Oregano contains 42.5g of fiber, while spinach raw contains 2.2g.
- Oregano has a lower glycemic index than spinach raw.
Food types used in this article are Spices, oregano, dried and Spinach, raw.
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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.
| Contains more MagnesiumMagnesium | +241.8% |
| Contains more CalciumCalcium | +1513.1% |
| Contains more PotassiumPotassium | +125.8% |
| Contains more IronIron | +1257.9% |
| Contains more CopperCopper | +386.9% |
| Contains more ZincZinc | +407.5% |
| Contains more PhosphorusPhosphorus | +202% |
| Contains less SodiumSodium | -68.4% |
| Contains more ManganeseManganese | +456.3% |
| Contains more SeleniumSelenium | +350% |
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.
| Contains more Vitamin EVitamin E | +799.5% |
| Contains more Vitamin B1Vitamin B1 | +126.9% |
| Contains more Vitamin B2Vitamin B2 | +179.4% |
| Contains more Vitamin B3Vitamin B3 | +540.9% |
| Contains more Vitamin B5Vitamin B5 | +1316.9% |
| Contains more Vitamin B6Vitamin B6 | +435.4% |
| Contains more Vitamin KVitamin K | +28.7% |
| Contains more FolateFolate | +22.2% |
| Contains more CholineCholine | +67.4% |
| Contains more Vitamin CVitamin C | +1121.7% |
| Contains more Vitamin AVitamin A | +451.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9 g
Fats:
4.28 g
Carbs:
68.92 g
Water:
9.93 g
Other:
7.87 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +214.7% |
| Contains more FatsFats | +997.4% |
| Contains more CarbsCarbs | +1798.6% |
| Contains more OtherOther | +357.6% |
| Contains more WaterWater | +820.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.551 g
Monounsaturated fat:
Mono. Fat
0.716 g
Polyunsaturated fat:
Poly. Fat
1.369 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +7060% |
| Contains more Poly. FatPolyunsaturated fat | +729.7% |
| Contains less Sat. FatSaturated fat | -95.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more SucroseSucrose | +1200% |
| Contains more GlucoseGlucose | +1627.3% |
| Contains more FructoseFructose | +653.3% |
| Contains more GalactoseGalactose | +50% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
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 | |
|
DV% diff. |
| Iron | 36.8mg | 2.71mg | 426% |
| Manganese | 4.99mg | 0.897mg | 178% |
| Fiber | 42.5g | 2.2g | 161% |
| Calcium | 1597mg | 99mg | 150% |
| Vitamin K | 621.7µg | 482.9µg | 116% |
| Vitamin E | 18.26mg | 2.03mg | 108% |
| Vitamin B6 | 1.044mg | 0.195mg | 65% |
| Copper | 0.633mg | 0.13mg | 56% |
| Magnesium | 270mg | 79mg | 45% |
| Vitamin A | 85µg | 469µg | 43% |
| Vitamin C | 2.3mg | 28.1mg | 29% |
| Vitamin B2 | 0.528mg | 0.189mg | 26% |
| Vitamin B3 | 4.64mg | 0.724mg | 24% |
| Carbs | 68.92g | 3.63g | 22% |
| Potassium | 1260mg | 558mg | 21% |
| Zinc | 2.69mg | 0.53mg | 20% |
| Vitamin B5 | 0.921mg | 0.065mg | 17% |
| Phosphorus | 148mg | 49mg | 14% |
| Protein | 9g | 2.86g | 12% |
| Calories | 265kcal | 23kcal | 12% |
| Folate | 237µg | 194µg | 11% |
| Vitamin B1 | 0.177mg | 0.078mg | 8% |
| Polyunsaturated fat | 1.369g | 0.165g | 8% |
| Saturated fat | 1.551g | 0.063g | 7% |
| Fats | 4.28g | 0.39g | 6% |
| Selenium | 4.5µg | 1µg | 6% |
| Sodium | 25mg | 79mg | 2% |
| Choline | 32.3mg | 19.3mg | 2% |
| Monounsaturated fat | 0.716g | 0.01g | 2% |
| Fructose | 1.13g | 0.15g | 1% |
| Net carbs | 26.42g | 1.43g | N/A |
| Sugar | 4.09g | 0.42g | N/A |
| Tryptophan | 0.203mg | 0.039mg | 0% |
| Threonine | 0.322mg | 0.122mg | 0% |
| Isoleucine | 0.441mg | 0.147mg | 0% |
| Leucine | 0.78mg | 0.223mg | 0% |
| Lysine | 0.5mg | 0.174mg | 0% |
| Methionine | 0.127mg | 0.053mg | 0% |
| Phenylalanine | 0.449mg | 0.129mg | 0% |
| Valine | 0.585mg | 0.161mg | 0% |
| Histidine | 0.144mg | 0.064mg | 0% |
| Omega-3 - ALA | 0.621g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
208%
137%
Minerals Daily Need Coverage Score
319%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 3.67g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 1.488g)
Which food is cheaper?
Spinach raw is cheaper (difference - $4.4)
Which food contains less Sodium?
Oregano contains less Sodium (difference - 54mg)
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)