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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 from 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.

Food types used in this article are Spices, oregano, dried and Spinach, raw.

Infographic

Oregano vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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.
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 94% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 +451.3%
~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% 4% 91% 2%
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
43% 20% 38%
Saturated Fat: Sat. Fat 1.551 g
Monounsaturated Fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
26% 4% 69%
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
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
16% 26% 35% 23%
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.
Oregano Spinach raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium 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 Spinach raw Opinion
Calories 265kcal 23kcal Oregano
Protein 9g 2.86g Oregano
Fats 4.28g 0.39g Oregano
Vitamin C 2.3mg 28.1mg Spinach raw
Net carbs 26.42g 1.43g Oregano
Carbs 68.92g 3.63g Oregano
Magnesium 270mg 79mg Oregano
Calcium 1597mg 99mg Oregano
Potassium 1260mg 558mg Oregano
Iron 36.8mg 2.71mg Oregano
Sugar 4.09g 0.42g Spinach raw
Fiber 42.5g 2.2g Oregano
Copper 0.633mg 0.13mg Oregano
Zinc 2.69mg 0.53mg Oregano
Phosphorus 148mg 49mg Oregano
Sodium 25mg 79mg Oregano
Vitamin A 1701IU 9377IU Spinach raw
Vitamin A 85µg 469µg Spinach raw
Vitamin E 18.26mg 2.03mg Oregano
Manganese 4.99mg 0.897mg Oregano
Selenium 4.5µg 1µg Oregano
Vitamin B1 0.177mg 0.078mg Oregano
Vitamin B2 0.528mg 0.189mg Oregano
Vitamin B3 4.64mg 0.724mg Oregano
Vitamin B5 0.921mg 0.065mg Oregano
Vitamin B6 1.044mg 0.195mg Oregano
Vitamin K 621.7µg 482.9µg Oregano
Folate 237µg 194µg Oregano
Choline 32.3mg 19.3mg Oregano
Saturated Fat 1.551g 0.063g Spinach raw
Monounsaturated Fat 0.716g 0.01g Oregano
Polyunsaturated fat 1.369g 0.165g Oregano
Tryptophan 0.203mg 0.039mg Oregano
Threonine 0.322mg 0.122mg Oregano
Isoleucine 0.441mg 0.147mg Oregano
Leucine 0.78mg 0.223mg Oregano
Lysine 0.5mg 0.174mg Oregano
Methionine 0.127mg 0.053mg Oregano
Phenylalanine 0.449mg 0.129mg Oregano
Valine 0.585mg 0.161mg Oregano
Histidine 0.144mg 0.064mg Oregano
Fructose 1.13g 0.15g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Spinach raw
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
213%
Oregano
168%
Spinach raw
Minerals Daily Need Coverage Score
319%
Oregano
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 3.67g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 1.488g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $4.4)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 27)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.