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  6. Flax vs. Oregano

Flax vs. Oregano — In-Depth Nutrition Comparison

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What are the differences between Flax and Oregano?

  • Flax is 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 has 9 times more Vitamin B1 than Oregano. While Flax has 1.644mg of Vitamin B1, Oregano has only 0.177mg.

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

Infographic

Flax vs Oregano 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.
Flax
Flax
5
:
5
Oregano
Oregano
Contains more Magnesium +45.2%
Contains more Phosphorus +333.8%
Contains more Zinc +61.3%
Contains more Copper +92.7%
Contains more Selenium +464.4%
Contains more Calcium +526.3%
Contains more Iron +542.2%
Contains more Potassium +55%
Contains less Sodium -16.7%
Contains more Manganese +101%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Oregano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Contains more Magnesium +45.2%
Contains more Phosphorus +333.8%
Contains more Zinc +61.3%
Contains more Copper +92.7%
Contains more Selenium +464.4%
Contains more Calcium +526.3%
Contains more Iron +542.2%
Contains more Potassium +55%
Contains less Sodium -16.7%
Contains more Manganese +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.
Flax
Flax
2
:
8
Oregano
Oregano
Contains more Vitamin B1 +828.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +5790.3%
Contains more Vitamin C +283.3%
Contains more Vitamin B2 +228%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +120.7%
Contains more Folate +172.4%
Contains more Vitamin K +14358.1%
Equal in Vitamin B5 - 0.921
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Oregano
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%
Contains more Vitamin B1 +828.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +5790.3%
Contains more Vitamin C +283.3%
Contains more Vitamin B2 +228%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +120.7%
Contains more Folate +172.4%
Contains more Vitamin K +14358.1%
Equal in Vitamin B5 - 0.921

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
2
:
3
Oregano
Oregano
Contains more Protein +103.2%
Contains more Fats +885%
Contains more Carbs +138.6%
Contains more Water +42.7%
Contains more Other +112.1%
Flax
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
Oregano
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 Protein +103.2%
Contains more Fats +885%
Contains more Carbs +138.6%
Contains more Water +42.7%
Contains more Other +112.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Oregano
Oregano
Contains more Monounsaturated Fat +951.3%
Contains more Polyunsaturated fat +1998.6%
Contains less Saturated Fat -57.7%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Oregano
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Contains more Monounsaturated Fat +951.3%
Contains more Polyunsaturated fat +1998.6%
Contains less Saturated Fat -57.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
1
:
3
Oregano
Oregano
Contains more Sucrose +26.4%
Contains more Glucose +375%
Contains more Fructose +∞%
Contains more Galactose +∞%
Flax
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
Oregano
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 Sucrose +26.4%
Contains more Glucose +375%
Contains more Fructose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Oregano Opinion
Net carbs 1.58g 26.42g Oregano
Protein 18.29g 9g Flax
Fats 42.16g 4.28g Flax
Carbs 28.88g 68.92g Oregano
Calories 534kcal 265kcal Flax
Fructose 0g 1.13g Oregano
Sugar 1.55g 4.09g Flax
Fiber 27.3g 42.5g Oregano
Calcium 255mg 1597mg Oregano
Iron 5.73mg 36.8mg Oregano
Magnesium 392mg 270mg Flax
Phosphorus 642mg 148mg Flax
Potassium 813mg 1260mg Oregano
Sodium 30mg 25mg Oregano
Zinc 4.34mg 2.69mg Flax
Copper 1.22mg 0.633mg Flax
Manganese 2.482mg 4.99mg Oregano
Selenium 25.4µg 4.5µg Flax
Vitamin A 0IU 1701IU Oregano
Vitamin A RAE 0µg 85µg Oregano
Vitamin E 0.31mg 18.26mg Oregano
Vitamin C 0.6mg 2.3mg Oregano
Vitamin B1 1.644mg 0.177mg Flax
Vitamin B2 0.161mg 0.528mg Oregano
Vitamin B3 3.08mg 4.64mg Oregano
Vitamin B5 0.985mg 0.921mg Flax
Vitamin B6 0.473mg 1.044mg Oregano
Folate 87µg 237µg Oregano
Vitamin K 4.3µg 621.7µg Oregano
Tryptophan 0.297mg 0.203mg Flax
Threonine 0.766mg 0.322mg Flax
Isoleucine 0.896mg 0.441mg Flax
Leucine 1.235mg 0.78mg Flax
Lysine 0.862mg 0.5mg Flax
Methionine 0.37mg 0.127mg Flax
Phenylalanine 0.957mg 0.449mg Flax
Valine 1.072mg 0.585mg Flax
Histidine 0.472mg 0.144mg Flax
Saturated Fat 3.663g 1.551g Oregano
Monounsaturated Fat 7.527g 0.716g Flax
Polyunsaturated fat 28.73g 1.369g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g Flax
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Oregano
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
63%
Flax
230%
Oregano
Minerals Daily Need Coverage Score
191%
Flax
319%
Oregano

Comparison summary

Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 2.112g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 2.54g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - 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.