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Pico de gallo vs. Oregano — In-Depth Nutrition Comparison

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The main differences between pico de gallo and oregano

  • Oregano is richer than pico de gallo in iron, calcium, and vitamin A.
  • Daily need coverage for iron for oregano is 460% higher.
  • Pico de gallo contains 19 times more sodium than oregano. Pico de gallo contains 469mg of sodium, while oregano contains 25mg.

Food types used in this article are PACE, Pico De Gallo and Spices, oregano, dried.

Infographic

Pico de gallo vs Oregano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
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%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -94.7%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Oregano
10
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%
Contains more Vitamin CVitamin C +65.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more WaterWater +786.2%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +634.8%
Contains more OtherOther +200.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pico de gallo Oregano
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pico de gallo Oregano DV% diff.
Vitamin K 621.7µg 518%
Iron 0mg 36.8mg 460%
Manganese 4.99mg 217%
Fiber 42.5g 170%
Calcium 0mg 1597mg 160%
Vitamin E 18.26mg 122%
Vitamin B6 1.044mg 80%
Copper 0.633mg 70%
Magnesium 270mg 64%
Folate 237µg 59%
Vitamin B2 0.528mg 41%
Potassium 1260mg 37%
Vitamin B3 4.64mg 29%
Zinc 2.69mg 24%
Phosphorus 148mg 21%
Carbs 9.38g 68.92g 20%
Sodium 469mg 25mg 19%
Vitamin B5 0.921mg 18%
Protein 0g 9g 18%
Vitamin B1 0.177mg 15%
Calories 31kcal 265kcal 12%
Vitamin A 85µg 9%
Polyunsaturated fat 1.369g 9%
Selenium 4.5µg 8%
Fats 0g 4.28g 7%
Saturated fat 0g 1.551g 7%
Choline 32.3mg 6%
Vitamin C 3.8mg 2.3mg 2%
Monounsaturated fat 0.716g 2%
Fructose 1.13g 1%
Net carbs 9.38g 26.42g N/A
Sugar 6.25g 4.09g N/A
Tryptophan 0.203mg 0%
Threonine 0.322mg 0%
Isoleucine 0.441mg 0%
Leucine 0.78mg 0%
Lysine 0.5mg 0%
Methionine 0.127mg 0%
Phenylalanine 0.449mg 0%
Valine 0.585mg 0%
Histidine 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Oregano
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
1%
Pico de gallo
208%
Oregano
Minerals Daily Need Coverage Score
6%
Pico de gallo
319%
Oregano

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 1.551g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 5)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $4.6)
Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 2.16g)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 444mg)
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

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.