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Oregano vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between oregano and sweet potato

  • Oregano is richer in vitamin K, iron, manganese, fiber, calcium, vitamin E, vitamin B6, magnesium, and folate, yet sweet potato is richer in vitamin A.
  • Daily need coverage for vitamin K for oregano is 517% higher.
  • Oregano contains 70 times more vitamin E than sweet potato. Oregano contains 18.26mg of vitamin E, while sweet potato contains 0.26mg.
  • Oregano has a lower glycemic index than sweet potato.

Food types used in this article are Spices, oregano, dried and Sweet potato, raw, unprepared.

Infographic

Oregano vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +980%
Contains more CalciumCalcium +5223.3%
Contains more PotassiumPotassium +273.9%
Contains more IronIron +5932.8%
Contains more CopperCopper +319.2%
Contains more ZincZinc +796.7%
Contains more PhosphorusPhosphorus +214.9%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +1834.1%
Contains more SeleniumSelenium +650%

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%
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +6923.1%
Contains more Vitamin B1Vitamin B1 +126.9%
Contains more Vitamin B2Vitamin B2 +765.6%
Contains more Vitamin B3Vitamin B3 +733%
Contains more Vitamin B5Vitamin B5 +15.1%
Contains more Vitamin B6Vitamin B6 +399.5%
Contains more Vitamin KVitamin K +34438.9%
Contains more FolateFolate +2054.5%
Contains more CholineCholine +162.6%
Contains more Vitamin AVitamin A +734.1%
~equal in Vitamin C ~2.4mg
~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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +473.2%
Contains more FatsFats +8460%
Contains more CarbsCarbs +242.5%
Contains more OtherOther +703.1%
Contains more WaterWater +678.2%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +71500%
Contains more Poly. FatPolyunsaturated fat +9678.6%
Contains less Sat. FatSaturated fat -98.8%

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +97.9%
Contains more FructoseFructose +61.4%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +176.9%
~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 Sweet potato
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar 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 Sweet potato DV% diff.
Vitamin K 621.7µg 1.8µg 517%
Iron 36.8mg 0.61mg 452%
Manganese 4.99mg 0.258mg 206%
Fiber 42.5g 3g 158%
Calcium 1597mg 30mg 157%
Vitamin E 18.26mg 0.26mg 120%
Vitamin A 85µg 709µg 69%
Vitamin B6 1.044mg 0.209mg 64%
Magnesium 270mg 25mg 58%
Folate 237µg 11µg 57%
Copper 0.633mg 0.151mg 54%
Vitamin B2 0.528mg 0.061mg 36%
Potassium 1260mg 337mg 27%
Vitamin B3 4.64mg 0.557mg 26%
Zinc 2.69mg 0.3mg 22%
Carbs 68.92g 20.12g 16%
Protein 9g 1.57g 15%
Phosphorus 148mg 47mg 14%
Polyunsaturated fat 1.369g 0.014g 9%
Calories 265kcal 86kcal 9%
Vitamin B1 0.177mg 0.078mg 8%
Saturated fat 1.551g 0.018g 7%
Selenium 4.5µg 0.6µg 7%
Fats 4.28g 0.05g 7%
Starch 12.65g 5%
Choline 32.3mg 12.3mg 4%
Vitamin B5 0.921mg 0.8mg 2%
Monounsaturated fat 0.716g 0.001g 2%
Fructose 1.13g 0.7g 1%
Sodium 25mg 55mg 1%
Vitamin C 2.3mg 2.4mg 0%
Net carbs 26.42g 17.12g N/A
Sugar 4.09g 4.18g N/A
Tryptophan 0.203mg 0.031mg 0%
Threonine 0.322mg 0.083mg 0%
Isoleucine 0.441mg 0.055mg 0%
Leucine 0.78mg 0.092mg 0%
Lysine 0.5mg 0.066mg 0%
Methionine 0.127mg 0.029mg 0%
Phenylalanine 0.449mg 0.089mg 0%
Valine 0.585mg 0.086mg 0%
Histidine 0.144mg 0.031mg 0%
Omega-3 - ALA 0.621g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Sweet potato
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
31%
Sweet potato
Minerals Daily Need Coverage Score
319%
Oregano
20%
Sweet potato

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 1.533g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $4.4)
Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 65)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.