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Oregano vs. Table salt — In-Depth Nutrition Comparison

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The main differences between oregano and table salt

  • Oregano is richer than table salt in vitamin K, iron, manganese, fiber, calcium, vitamin E, vitamin B6, copper, and magnesium.
  • Daily need coverage for sodium for table salt is 1684% higher.
  • Oregano contains less sodium.

Food types used in this article are Spices, oregano, dried and Salt, table.

Infographic

Oregano vs Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +26900%
Contains more CalciumCalcium +6554.2%
Contains more PotassiumPotassium +15650%
Contains more IronIron +11051.5%
Contains more CopperCopper +2010%
Contains more ZincZinc +2590%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +4890%
Contains more SeleniumSelenium +4400%

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.
Oregano
11
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +4865%
Contains more OtherOther +1168.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Table salt
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oregano Table salt DV% diff.
Sodium 25mg 38758mg 1684%
Vitamin K 621.7µg 0µg 518%
Iron 36.8mg 0.33mg 456%
Manganese 4.99mg 0.1mg 213%
Fiber 42.5g 0g 170%
Calcium 1597mg 24mg 157%
Vitamin E 18.26mg 0mg 122%
Vitamin B6 1.044mg 0mg 80%
Copper 0.633mg 0.03mg 67%
Magnesium 270mg 1mg 64%
Folate 237µg 0µg 59%
Vitamin B2 0.528mg 0mg 41%
Potassium 1260mg 8mg 37%
Vitamin B3 4.64mg 0mg 29%
Zinc 2.69mg 0.1mg 24%
Carbs 68.92g 0g 23%
Phosphorus 148mg 0mg 21%
Vitamin B5 0.921mg 0mg 18%
Protein 9g 0g 18%
Vitamin B1 0.177mg 0mg 15%
Calories 265kcal 0kcal 13%
Vitamin A 85µg 0µg 9%
Polyunsaturated fat 1.369g 0g 9%
Selenium 4.5µg 0.1µg 8%
Fats 4.28g 0g 7%
Saturated fat 1.551g 0g 7%
Choline 32.3mg 0mg 6%
Vitamin C 2.3mg 0mg 3%
Monounsaturated fat 0.716g 0g 2%
Fructose 1.13g 1%
Net carbs 26.42g 0g N/A
Sugar 4.09g 0g N/A
Tryptophan 0.203mg 0mg 0%
Threonine 0.322mg 0mg 0%
Isoleucine 0.441mg 0mg 0%
Leucine 0.78mg 0mg 0%
Lysine 0.5mg 0mg 0%
Methionine 0.127mg 0mg 0%
Phenylalanine 0.449mg 0mg 0%
Valine 0.585mg 0mg 0%
Histidine 0.144mg 0mg 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 Table salt
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
208%
Oregano
0%
Table salt
Minerals Daily Need Coverage Score
319%
Oregano
510%
Table salt

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 1.551g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 5)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $4.5)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 38733mg)
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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.