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Oregano vs Tofu - In-Depth Nutrition Comparison

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Summary of differences between Oregano and Tofu

  • Tofu has less Iron, Manganese, Fiber, Calcium, Vitamin B6, Folate, Magnesium, Vitamin B2, Potassium, and Copper than Oregano.
  • Oregano covers your daily need of Iron 427% more than Tofu.
  • Oregano has 18 times more Fiber than Tofu. While Oregano has 42.5g of Fiber, Tofu has only 2.3g.

These are the specific foods used in this comparison Spices, oregano, dried and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Oregano vs Tofu 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tofu
Contains more Iron +1283.5%
Contains more Calcium +133.8%
Contains more Potassium +431.6%
Contains more Magnesium +365.5%
Contains more Copper +67.5%
Contains more Zinc +71.3%
Contains more Phosphorus +28.4%
Contains less Sodium -44%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1380% 480% 112% 193% 212% 74% 64% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 205% 21% 42% 126% 43% 82% 2%
Contains more Iron +1283.5%
Contains more Calcium +133.8%
Contains more Potassium +431.6%
Contains more Magnesium +365.5%
Contains more Copper +67.5%
Contains more Zinc +71.3%
Contains more Phosphorus +28.4%
Contains less Sodium -44%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oregano
10
:
0
Tofu
Contains more Vitamin C +1050%
Contains more Vitamin A +924.7%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +417.6%
Contains more Vitamin B3 +1117.8%
Contains more Vitamin B5 +592.5%
Contains more Vitamin B6 +1034.8%
Contains more Folate +717.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 103% 366% 0% 45% 122% 87% 56% 241% 0% 1555% 178%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 10% 0% 0% 40% 24% 8% 8% 22% 0% 0% 22%
Contains more Vitamin C +1050%
Contains more Vitamin A +924.7%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +417.6%
Contains more Vitamin B3 +1117.8%
Contains more Vitamin B5 +592.5%
Contains more Vitamin B6 +1034.8%
Contains more Folate +717.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oregano Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Tofu Opinion
Calories 265kcal 144kcal Oregano
Protein 9g 17.27g Tofu
Fats 4.28g 8.72g Tofu
Vitamin C 2.3mg 0.2mg Oregano
Net carbs 26.42g 0.48g Oregano
Carbs 68.92g 2.78g Oregano
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 36.8mg 2.66mg Oregano
Calcium 1597mg 683mg Oregano
Potassium 1260mg 237mg Oregano
Magnesium 270mg 58mg Oregano
Sugar 4.09g g Tofu
Fiber 42.5g 2.3g Oregano
Copper 0.633mg 0.378mg Oregano
Zinc 2.69mg 1.57mg Oregano
Starch g g
Phosphorus 148mg 190mg Tofu
Sodium 25mg 14mg Tofu
Vitamin A 1701IU 166IU Oregano
Vitamin E 18.26mg mg Oregano
Vitamin D 0µg 0µg
Vitamin B1 0.177mg 0.158mg Oregano
Vitamin B2 0.528mg 0.102mg Oregano
Vitamin B3 4.64mg 0.381mg Oregano
Vitamin B5 0.921mg 0.133mg Oregano
Vitamin B6 1.044mg 0.092mg Oregano
Vitamin B12 0µg 0µg
Vitamin K 621.7µg µg Oregano
Folate 237µg 29µg Oregano
Trans Fat 0g 0g
Saturated Fat 1.551g 1.261g Tofu
Monounsaturated Fat 0.716g 1.925g Tofu
Polyunsaturated fat 1.369g 4.921g Tofu
Tryptophan 0.203mg 0.235mg Tofu
Threonine 0.322mg 0.785mg Tofu
Isoleucine 0.441mg 0.849mg Tofu
Leucine 0.78mg 1.392mg Tofu
Lysine 0.5mg 0.883mg Tofu
Methionine 0.127mg 0.211mg Tofu
Phenylalanine 0.449mg 0.835mg Tofu
Valine 0.585mg 0.87mg Tofu
Histidine 0.144mg 0.431mg Tofu
Fructose 1.13g g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
230
Oregano
11
Tofu
Mineral Summary Score
314
Oregano
77
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Oregano
104%
Tofu
Carbohydrates
69%
Oregano
3%
Tofu
Fats
20%
Oregano
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.29g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4.6)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 10)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.