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Flax seeds vs. Oregano — In-Depth Nutrition Comparison

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What are the differences between flax seeds and oregano?

  • Flax seeds are higher in vitamin B1, phosphorus, and copper, yet oregano is higher in vitamin K, iron, calcium, vitamin E, manganese, fiber, and vitamin B6.
  • Oregano's daily need coverage for vitamin K is 514% more.
  • Flax seeds have 9 times more vitamin B1 than oregano. While flax seeds have 1.644mg of vitamin B1, oregano has only 0.177mg.

We used Seeds, flaxseed and Spices, oregano, dried types in this article.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 MagnesiumMagnesium +45.2%
Contains more CopperCopper +92.7%
Contains more ZincZinc +61.3%
Contains more PhosphorusPhosphorus +333.8%
Contains more SeleniumSelenium +464.4%
Contains more CalciumCalcium +526.3%
Contains more PotassiumPotassium +55%
Contains more IronIron +542.2%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +101%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 B1Vitamin B1 +828.8%
Contains more CholineCholine +143.7%
Contains more Vitamin CVitamin C +283.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5790.3%
Contains more Vitamin B2Vitamin B2 +228%
Contains more Vitamin B3Vitamin B3 +50.6%
Contains more Vitamin B6Vitamin B6 +120.7%
Contains more Vitamin KVitamin K +14358.1%
Contains more FolateFolate +172.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.921mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Oregano DV% diff.
Vitamin K 4.3µg 621.7µg 515%
Iron 5.73mg 36.8mg 388%
Polyunsaturated fat 28.73g 1.369g 182%
Calcium 255mg 1597mg 134%
Vitamin B1 1.644mg 0.177mg 122%
Vitamin E 0.31mg 18.26mg 120%
Manganese 2.482mg 4.99mg 109%
Phosphorus 642mg 148mg 71%
Copper 1.22mg 0.633mg 65%
Fiber 27.3g 42.5g 61%
Fats 42.16g 4.28g 58%
Vitamin B6 0.473mg 1.044mg 44%
Folate 87µg 237µg 38%
Selenium 25.4µg 4.5µg 38%
Magnesium 392mg 270mg 29%
Vitamin B2 0.161mg 0.528mg 28%
Protein 18.29g 9g 19%
Monounsaturated fat 7.527g 0.716g 17%
Zinc 4.34mg 2.69mg 15%
Calories 534kcal 265kcal 13%
Carbs 28.88g 68.92g 13%
Potassium 813mg 1260mg 13%
Vitamin B3 3.08mg 4.64mg 10%
Saturated fat 3.663g 1.551g 10%
Vitamin A 0µg 85µg 9%
Choline 78.7mg 32.3mg 8%
Vitamin C 0.6mg 2.3mg 2%
Fructose 0g 1.13g 1%
Vitamin B5 0.985mg 0.921mg 1%
Net carbs 1.58g 26.42g N/A
Sugar 1.55g 4.09g N/A
Sodium 30mg 25mg 0%
Tryptophan 0.297mg 0.203mg 0%
Threonine 0.766mg 0.322mg 0%
Isoleucine 0.896mg 0.441mg 0%
Leucine 1.235mg 0.78mg 0%
Lysine 0.862mg 0.5mg 0%
Methionine 0.37mg 0.127mg 0%
Phenylalanine 0.957mg 0.449mg 0%
Valine 1.072mg 0.585mg 0%
Histidine 0.472mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 ProteinProtein +103.2%
Contains more FatsFats +885%
Contains more CarbsCarbs +138.6%
Contains more WaterWater +42.7%
Contains more OtherOther +112.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains more Mono. FatMonounsaturated fat +951.3%
Contains more Poly. FatPolyunsaturated fat +1998.6%
Contains less Sat. FatSaturated fat -57.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
22% 46% 28% 4%
Starch: 0 g
Sucrose: 0.91 g
Glucose: 1.9 g
Fructose: 1.13 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more SucroseSucrose +26.4%
Contains more GlucoseGlucose +375%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. 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.