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Oregano vs. Watercress — In-Depth Nutrition Comparison

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How are oregano and watercress different?

  • Oregano is higher than watercress in iron, vitamin K, manganese, fiber, calcium, vitamin E, vitamin B6, copper, magnesium, and folate.
  • Oregano covers your daily need for iron, 458% more than watercress.
  • Oregano contains 85 times more fiber than watercress. Oregano contains 42.5g of fiber, while watercress contains 0.5g.
  • Watercress has a higher glycemic index (32) than oregano (5).

Spices, oregano, dried and Watercress, raw types were used in this article.

Infographic

Oregano vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +1185.7%
Contains more CalciumCalcium +1230.8%
Contains more PotassiumPotassium +281.8%
Contains more IronIron +18300%
Contains more CopperCopper +722.1%
Contains more ZincZinc +2345.5%
Contains more PhosphorusPhosphorus +146.7%
Contains less SodiumSodium -39%
Contains more ManganeseManganese +1945.1%
Contains more SeleniumSelenium +400%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin EVitamin E +1726%
Contains more Vitamin B1Vitamin B1 +96.7%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +2220%
Contains more Vitamin B5Vitamin B5 +197.1%
Contains more Vitamin B6Vitamin B6 +709.3%
Contains more Vitamin KVitamin K +148.7%
Contains more FolateFolate +2533.3%
Contains more CholineCholine +258.9%
Contains more Vitamin CVitamin C +1769.6%
Contains more Vitamin AVitamin A +88.2%
~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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +291.3%
Contains more FatsFats +4180%
Contains more CarbsCarbs +5242.6%
Contains more OtherOther +555.8%
Contains more WaterWater +857.8%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +8850%
Contains more Poly. FatPolyunsaturated fat +3811.4%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Watercress
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 Watercress DV% diff.
Iron 36.8mg 0.2mg 458%
Vitamin K 621.7µg 250µg 310%
Manganese 4.99mg 0.244mg 206%
Fiber 42.5g 0.5g 168%
Calcium 1597mg 120mg 148%
Vitamin E 18.26mg 1mg 115%
Vitamin B6 1.044mg 0.129mg 70%
Copper 0.633mg 0.077mg 62%
Magnesium 270mg 21mg 59%
Folate 237µg 9µg 57%
Vitamin C 2.3mg 43mg 45%
Vitamin B2 0.528mg 0.12mg 31%
Vitamin B3 4.64mg 0.2mg 28%
Potassium 1260mg 330mg 27%
Carbs 68.92g 1.29g 23%
Zinc 2.69mg 0.11mg 23%
Protein 9g 2.3g 13%
Calories 265kcal 11kcal 13%
Phosphorus 148mg 60mg 13%
Vitamin B5 0.921mg 0.31mg 12%
Polyunsaturated fat 1.369g 0.035g 9%
Vitamin A 85µg 160µg 8%
Selenium 4.5µg 0.9µg 7%
Saturated fat 1.551g 0.027g 7%
Vitamin B1 0.177mg 0.09mg 7%
Fats 4.28g 0.1g 6%
Choline 32.3mg 9mg 4%
Monounsaturated fat 0.716g 0.008g 2%
Sodium 25mg 41mg 1%
Fructose 1.13g 1%
Net carbs 26.42g 0.79g N/A
Sugar 4.09g 0.2g N/A
Tryptophan 0.203mg 0.03mg 0%
Threonine 0.322mg 0.133mg 0%
Isoleucine 0.441mg 0.093mg 0%
Leucine 0.78mg 0.166mg 0%
Lysine 0.5mg 0.134mg 0%
Methionine 0.127mg 0.02mg 0%
Phenylalanine 0.449mg 0.114mg 0%
Valine 0.585mg 0.137mg 0%
Histidine 0.144mg 0.04mg 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 Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
319%
Oregano
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 3.89g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 1.524g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $4.6)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 27)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.