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Oregano vs. Sun-dried tomato — In-Depth Nutrition Comparison

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Summary of differences between Oregano and Sun-dried tomato

  • Oregano has more Iron, Manganese, Calcium, Fiber, Vitamin B6, Folate, Magnesium, Copper, and Zinc, however, Sun-dried tomato is higher in Vitamin C.
  • Oregano covers your daily need of Iron 427% more than Sun-dried tomato.
  • Oregano has 34 times more Calcium than Sun-dried tomato. While Oregano has 1597mg of Calcium, Sun-dried tomato has only 47mg.

These are the specific foods used in this comparison Spices, oregano, dried and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Oregano vs Sun-dried tomato 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.
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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +3297.9%
Contains more IronIron +1273.1%
Contains more CopperCopper +33.8%
Contains more ZincZinc +244.9%
Contains less SodiumSodium -90.6%
Contains more ManganeseManganese +970.8%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +24.2%
~equal in Phosphorus ~139mg

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 339% 77% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +32.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +27.8%
Contains more Vitamin B5Vitamin B5 +92.3%
Contains more Vitamin B6Vitamin B6 +227.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +930.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4326.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.193mg
~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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +77.9%
Contains more CarbsCarbs +195.4%
Contains more OtherOther +112.7%
Contains more FatsFats +229%
Contains more WaterWater +442.1%

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
15% 69% 16%
Saturated Fat: Sat. Fat 1.893 g
Monounsaturated Fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated Fat -18.1%
Contains more Mono. FatMonounsaturated Fat +1109.9%
Contains more Poly. FatPolyunsaturated fat +50.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Sun-dried tomato
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat 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 Sun-dried tomato Opinion
Calories 265kcal 213kcal Oregano
Protein 9g 5.06g Oregano
Fats 4.28g 14.08g Sun-dried tomato
Vitamin C 2.3mg 101.8mg Sun-dried tomato
Net carbs 26.42g 17.53g Oregano
Carbs 68.92g 23.33g Oregano
Magnesium 270mg 81mg Oregano
Calcium 1597mg 47mg Oregano
Potassium 1260mg 1565mg Sun-dried tomato
Iron 36.8mg 2.68mg Oregano
Sugar 4.09g Sun-dried tomato
Fiber 42.5g 5.8g Oregano
Copper 0.633mg 0.473mg Oregano
Zinc 2.69mg 0.78mg Oregano
Phosphorus 148mg 139mg Oregano
Sodium 25mg 266mg Oregano
Vitamin A 1701IU 1286IU Oregano
Vitamin A 85µg 64µg Oregano
Vitamin E 18.26mg Oregano
Manganese 4.99mg 0.466mg Oregano
Selenium 4.5µg 3µg Oregano
Vitamin B1 0.177mg 0.193mg Sun-dried tomato
Vitamin B2 0.528mg 0.383mg Oregano
Vitamin B3 4.64mg 3.63mg Oregano
Vitamin B5 0.921mg 0.479mg Oregano
Vitamin B6 1.044mg 0.319mg Oregano
Vitamin K 621.7µg Oregano
Folate 237µg 23µg Oregano
Choline 32.3mg Oregano
Saturated Fat 1.551g 1.893g Oregano
Monounsaturated Fat 0.716g 8.663g Sun-dried tomato
Polyunsaturated fat 1.369g 2.06g Sun-dried tomato
Tryptophan 0.203mg 0.037mg Oregano
Threonine 0.322mg 0.128mg Oregano
Isoleucine 0.441mg 0.121mg Oregano
Leucine 0.78mg 0.185mg Oregano
Lysine 0.5mg 0.186mg Oregano
Methionine 0.127mg 0.044mg Oregano
Phenylalanine 0.449mg 0.131mg Oregano
Valine 0.585mg 0.13mg Oregano
Histidine 0.144mg 0.077mg Oregano
Fructose 1.13g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Sun-dried tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
213%
Oregano
57%
Sun-dried tomato
Minerals Daily Need Coverage Score
319%
Oregano
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 4.09g)
Which food is cheaper?
Sun-dried tomato
Sun-dried tomato is cheaper (difference - $2.2)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 241mg)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 0.342g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 25)
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.