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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.

Infographic

Oregano vs Tofu 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.
:
2
Tofu
Contains more Calcium +356.3%
Contains more Iron +586.6%
Contains more Magnesium +800%
Contains more Phosphorus +52.6%
Contains more Potassium +941.3%
Contains more Zinc +236.3%
Contains more Copper +228%
Contains more Manganese +724.8%
Contains less Sodium -72%
Contains more Selenium +97.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Calcium +356.3%
Contains more Iron +586.6%
Contains more Magnesium +800%
Contains more Phosphorus +52.6%
Contains more Potassium +941.3%
Contains more Zinc +236.3%
Contains more Copper +228%
Contains more Manganese +724.8%
Contains less Sodium -72%
Contains more Selenium +97.8%

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
10
:
0
Tofu
Contains more Vitamin A +1901.2%
Contains more Vitamin E +182500%
Contains more Vitamin C +2200%
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 Folate +1480%
Contains more Vitamin K +25804.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +1901.2%
Contains more Vitamin E +182500%
Contains more Vitamin C +2200%
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 Folate +1480%
Contains more Vitamin K +25804.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Tofu
Contains more Protein +11.4%
Contains more Carbs +3585.6%
Contains more Other +993.1%
Contains more Fats +11.7%
Contains more Water +751.5%
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Protein +11.4%
Contains more Carbs +3585.6%
Contains more Other +993.1%
Contains more Fats +11.7%
Contains more Water +751.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Tofu
Contains less Saturated Fat -55.4%
Contains more Monounsaturated Fat +47.5%
Contains more Polyunsaturated fat +97.2%
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -55.4%
Contains more Monounsaturated Fat +47.5%
Contains more Polyunsaturated fat +97.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 26.42g 1.57g Oregano
Protein 9g 8.08g Oregano
Fats 4.28g 4.78g Tofu
Carbs 68.92g 1.87g Oregano
Calories 265kcal 76kcal Oregano
Fructose 1.13g Oregano
Sugar 4.09g 0.62g Tofu
Fiber 42.5g 0.3g Oregano
Calcium 1597mg 350mg Oregano
Iron 36.8mg 5.36mg Oregano
Magnesium 270mg 30mg Oregano
Phosphorus 148mg 97mg Oregano
Potassium 1260mg 121mg Oregano
Sodium 25mg 7mg Tofu
Zinc 2.69mg 0.8mg Oregano
Copper 0.633mg 0.193mg Oregano
Manganese 4.99mg 0.605mg Oregano
Selenium 4.5µg 8.9µg Tofu
Vitamin A 1701IU 85IU Oregano
Vitamin A RAE 85µg Oregano
Vitamin E 18.26mg 0.01mg Oregano
Vitamin C 2.3mg 0.1mg Oregano
Vitamin B1 0.177mg 0.081mg Oregano
Vitamin B2 0.528mg 0.052mg Oregano
Vitamin B3 4.64mg 0.195mg Oregano
Vitamin B5 0.921mg 0.068mg Oregano
Vitamin B6 1.044mg 0.047mg Oregano
Folate 237µg 15µg Oregano
Vitamin K 621.7µg 2.4µg Oregano
Tryptophan 0.203mg 0.12mg Oregano
Threonine 0.322mg 0.402mg Tofu
Isoleucine 0.441mg 0.435mg Oregano
Leucine 0.78mg 0.713mg Oregano
Lysine 0.5mg 0.452mg Oregano
Methionine 0.127mg 0.108mg Oregano
Phenylalanine 0.449mg 0.428mg Oregano
Valine 0.585mg 0.446mg Oregano
Histidine 0.144mg 0.221mg Tofu
Saturated Fat 1.551g 0.691g Tofu
Monounsaturated Fat 0.716g 1.056g Tofu
Polyunsaturated fat 1.369g 2.699g Tofu
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
230%
Oregano
6%
Tofu
Minerals Daily Need Coverage Score
319%
Oregano
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (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)

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. 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.