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  6. Oregano vs. Tuna salad

Oregano vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between oregano and tuna salad

  • Oregano is higher in iron, manganese, fiber, calcium, vitamin B6, magnesium, folate, and copper, yet tuna salad is higher in selenium and vitamin B12.
  • Oregano covers your daily iron needs 448% more than tuna salad.

Food varieties used in this article are Spices, oregano, dried and Fish, tuna salad.

Infographic

Oregano vs Tuna salad 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.
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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +1321.1%
Contains more CalciumCalcium +9294.1%
Contains more PotassiumPotassium +607.9%
Contains more IronIron +3580%
Contains more CopperCopper +336.6%
Contains more ZincZinc +380.4%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +12375%
Contains more PhosphorusPhosphorus +20.3%
Contains more SeleniumSelenium +815.6%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin AVitamin A +254.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +471%
Contains more Vitamin B2Vitamin B2 +654.3%
Contains more Vitamin B5Vitamin B5 +254.2%
Contains more Vitamin B6Vitamin B6 +1188.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2862.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +44.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~2.2mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Oregano Tuna salad DV% diff.
Vitamin K 621.7µg 518%
Iron 36.8mg 1mg 448%
Manganese 4.99mg 0.04mg 215%
Fiber 42.5g 0g 170%
Calcium 1597mg 17mg 158%
Vitamin E 18.26mg 122%
Vitamin B6 1.044mg 0.081mg 74%
Selenium 4.5µg 41.2µg 67%
Magnesium 270mg 19mg 60%
Folate 237µg 8µg 57%
Copper 0.633mg 0.145mg 54%
Vitamin B12 0µg 1.2µg 50%
Vitamin B2 0.528mg 0.07mg 35%
Potassium 1260mg 178mg 32%
Carbs 68.92g 9.41g 20%
Zinc 2.69mg 0.56mg 19%
Polyunsaturated fat 1.369g 4.122g 18%
Sodium 25mg 402mg 16%
Protein 9g 16.04g 14%
Vitamin B5 0.921mg 0.26mg 13%
Vitamin B3 4.64mg 6.7mg 13%
Vitamin B1 0.177mg 0.031mg 12%
Fats 4.28g 9.26g 8%
Vitamin A 85µg 24µg 7%
Choline 32.3mg 6%
Monounsaturated fat 0.716g 2.887g 5%
Calories 265kcal 187kcal 4%
Phosphorus 148mg 178mg 4%
Cholesterol 0mg 13mg 4%
Fructose 1.13g 1%
Vitamin C 2.3mg 2.2mg 0%
Net carbs 26.42g 9.41g N/A
Sugar 4.09g N/A
Saturated fat 1.551g 1.544g 0%
Tryptophan 0.203mg 0.18mg 0%
Threonine 0.322mg 0.701mg 0%
Isoleucine 0.441mg 0.739mg 0%
Leucine 0.78mg 1.293mg 0%
Lysine 0.5mg 1.457mg 0%
Methionine 0.127mg 0.47mg 0%
Phenylalanine 0.449mg 0.626mg 0%
Valine 0.585mg 0.824mg 0%
Histidine 0.144mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A
Omega-3 - ALA 0.621g N/A

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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +632.4%
Contains more OtherOther +269.5%
Contains more ProteinProtein +78.2%
Contains more FatsFats +116.4%
Contains more WaterWater +536.1%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Mono. FatMonounsaturated fat +303.2%
Contains more Poly. FatPolyunsaturated fat +201.1%
~equal in Saturated fat ~1.544g

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.