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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 of Iron 458% more than Watercress.
  • Oregano contains 85 times more Fiber than Watercress. Oregano contains 42.5g of Fiber, while Watercress contains 0.5g.

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

Infographic

Oregano vs Watercress 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1230.8%
Contains more Iron +18300%
Contains more Magnesium +1185.7%
Contains more Phosphorus +146.7%
Contains more Potassium +281.8%
Contains less Sodium -39%
Contains more Zinc +2345.5%
Contains more Copper +722.1%
Contains more Manganese +1945.1%
Contains more Selenium +400%
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 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Calcium +1230.8%
Contains more Iron +18300%
Contains more Magnesium +1185.7%
Contains more Phosphorus +146.7%
Contains more Potassium +281.8%
Contains less Sodium -39%
Contains more Zinc +2345.5%
Contains more Copper +722.1%
Contains more Manganese +1945.1%
Contains more Selenium +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.
:
Contains more Vitamin E +1726%
Contains more Vitamin B1 +96.7%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +2220%
Contains more Vitamin B5 +197.1%
Contains more Vitamin B6 +709.3%
Contains more Folate +2533.3%
Contains more Vitamin K +148.7%
Contains more Vitamin A +87.6%
Contains more Vitamin C +1769.6%
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 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin E +1726%
Contains more Vitamin B1 +96.7%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +2220%
Contains more Vitamin B5 +197.1%
Contains more Vitamin B6 +709.3%
Contains more Folate +2533.3%
Contains more Vitamin K +148.7%
Contains more Vitamin A +87.6%
Contains more Vitamin C +1769.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +291.3%
Contains more Fats +4180%
Contains more Carbs +5242.6%
Contains more Other +555.8%
Contains more Water +857.8%
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 Protein +291.3%
Contains more Fats +4180%
Contains more Carbs +5242.6%
Contains more Other +555.8%
Contains more Water +857.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +8850%
Contains more Polyunsaturated fat +3811.4%
Contains less Saturated Fat -98.3%
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +8850%
Contains more Polyunsaturated fat +3811.4%
Contains less Saturated 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 Opinion
Net carbs 26.42g 0.79g Oregano
Protein 9g 2.3g Oregano
Fats 4.28g 0.1g Oregano
Carbs 68.92g 1.29g Oregano
Calories 265kcal 11kcal Oregano
Fructose 1.13g Oregano
Sugar 4.09g 0.2g Watercress
Fiber 42.5g 0.5g Oregano
Calcium 1597mg 120mg Oregano
Iron 36.8mg 0.2mg Oregano
Magnesium 270mg 21mg Oregano
Phosphorus 148mg 60mg Oregano
Potassium 1260mg 330mg Oregano
Sodium 25mg 41mg Oregano
Zinc 2.69mg 0.11mg Oregano
Copper 0.633mg 0.077mg Oregano
Manganese 4.99mg 0.244mg Oregano
Selenium 4.5µg 0.9µg Oregano
Vitamin A 1701IU 3191IU Watercress
Vitamin A RAE 85µg 160µg Watercress
Vitamin E 18.26mg 1mg Oregano
Vitamin C 2.3mg 43mg Watercress
Vitamin B1 0.177mg 0.09mg Oregano
Vitamin B2 0.528mg 0.12mg Oregano
Vitamin B3 4.64mg 0.2mg Oregano
Vitamin B5 0.921mg 0.31mg Oregano
Vitamin B6 1.044mg 0.129mg Oregano
Folate 237µg 9µg Oregano
Vitamin K 621.7µg 250µg Oregano
Tryptophan 0.203mg 0.03mg Oregano
Threonine 0.322mg 0.133mg Oregano
Isoleucine 0.441mg 0.093mg Oregano
Leucine 0.78mg 0.166mg Oregano
Lysine 0.5mg 0.134mg Oregano
Methionine 0.127mg 0.02mg Oregano
Phenylalanine 0.449mg 0.114mg Oregano
Valine 0.585mg 0.137mg Oregano
Histidine 0.144mg 0.04mg Oregano
Saturated Fat 1.551g 0.027g Watercress
Monounsaturated Fat 0.716g 0.008g Oregano
Polyunsaturated fat 1.369g 0.035g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
230%
Oregano
91%
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.