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Oregano vs Tofu - In-Depth Nutrition Comparison

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The main differences between Oregano and Tofu

  • Oregano is richer than Tofu in Vitamin K, Iron, Manganese, Fiber, Calcium, Vitamin E , Vitamin B6, Magnesium, Folate and Copper.
  • Daily need coverage for Vitamin K from Oregano is 516% higher.
  • Oregano contains 1826 times more Vitamin E than Tofu. Oregano contains 18.26mg of Vitamin E , while Tofu contains 0.01mg.

Food types used in this article are Spices, oregano, dried and Tofu, raw, regular, prepared with calcium sulfate.

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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
:
1
Tofu
Contains more Iron +586.6%
Contains more Calcium +356.3%
Contains more Potassium +941.3%
Contains more Magnesium +800%
Contains more Copper +228%
Contains more Zinc +236.3%
Contains more Phosphorus +52.6%
Contains less Sodium -72%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1380% 480% 112% 193% 212% 74% 64% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Iron +586.6%
Contains more Calcium +356.3%
Contains more Potassium +941.3%
Contains more Magnesium +800%
Contains more Copper +228%
Contains more Zinc +236.3%
Contains more Phosphorus +52.6%
Contains less Sodium -72%

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 +2200%
Contains more Vitamin A +1901.2%
Contains more Vitamin E +182500%
Contains more Vitamin B1 +118.5%
Contains more Vitamin B2 +915.4%
Contains more Vitamin B3 +2279.5%
Contains more Vitamin B5 +1254.4%
Contains more Vitamin B6 +2121.3%
Contains more Vitamin K +25804.2%
Contains more Folate +1480%
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% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin C +2200%
Contains more Vitamin A +1901.2%
Contains more Vitamin E +182500%
Contains more Vitamin B1 +118.5%
Contains more Vitamin B2 +915.4%
Contains more Vitamin B3 +2279.5%
Contains more Vitamin B5 +1254.4%
Contains more Vitamin B6 +2121.3%
Contains more Vitamin K +25804.2%
Contains more Folate +1480%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
230
Oregano
6
Tofu
Mineral Summary Score
314
Oregano
58
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 the food
Protein
54%
Oregano
48%
Tofu
Carbohydrates
69%
Oregano
2%
Tofu
Fats
20%
Oregano
22%
Tofu

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oregano Tofu
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 3.47g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.86g)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oregano Tofu Opinion
Calories 265 76 Oregano
Protein 9 8.08 Oregano
Fats 4.28 4.78 Tofu
Vitamin C 2.3 0.1 Oregano
Carbs 68.92 1.87 Oregano
Cholesterol 0 0
Vitamin D 0 0
Iron 36.8 5.36 Oregano
Calcium 1597 350 Oregano
Potassium 1260 121 Oregano
Magnesium 270 30 Oregano
Sugars 4.09 0.62 Tofu
Fiber 42.5 0.3 Oregano
Copper 0.633 0.193 Oregano
Zinc 2.69 0.8 Oregano
Starch
Phosphorus 148 97 Oregano
Sodium 25 7 Tofu
Vitamin A 1701 85 Oregano
Vitamin E 18.26 0.01 Oregano
Vitamin D 0 0
Vitamin B1 0.177 0.081 Oregano
Vitamin B2 0.528 0.052 Oregano
Vitamin B3 4.64 0.195 Oregano
Vitamin B5 0.921 0.068 Oregano
Vitamin B6 1.044 0.047 Oregano
Vitamin B12 0 0
Vitamin K 621.7 2.4 Oregano
Folate 237 15 Oregano
Trans Fat 0 0
Saturated Fat 1.551 0.691 Tofu
Monounsaturated Fat 0.716 1.056 Tofu
Polyunsaturated fat 1.369 2.699 Tofu
Tryptophan 0.203 0.12 Oregano
Threonine 0.322 0.402 Tofu
Isoleucine 0.441 0.435 Oregano
Leucine 0.78 0.713 Oregano
Lysine 0.5 0.452 Oregano
Methionine 0.127 0.108 Oregano
Phenylalanine 0.449 0.428 Oregano
Valine 0.585 0.446 Oregano
Histidine 0.144 0.221 Tofu
Fructose 1.13 Oregano

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 of 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/172476/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.