Spinach vs. Oregano — In-Depth Nutrition Comparison
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A recap on the differences between spinach and oregano
- Spinach is higher in vitamin A, yet oregano is higher in iron, manganese, fiber, calcium, vitamin E, vitamin K, vitamin B6, copper, and magnesium.
- Oregano covers your daily iron needs 415% more than spinach.
- Spinach contains 6 times more vitamin A than oregano. While spinach contains 10481IU of vitamin A, oregano contains only 1701IU.
- The glycemic index of oregano is lower.
Food varieties used in this article are Spinach, cooked, boiled, drained, without salt and Spices, oregano, dried.
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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 MagnesiumMagnesium | +210.3% |
| Contains more CalciumCalcium | +1074.3% |
| Contains more PotassiumPotassium | +170.4% |
| Contains more IronIron | +930.8% |
| Contains more CopperCopper | +263.8% |
| Contains more ZincZinc | +253.9% |
| Contains more PhosphorusPhosphorus | +164.3% |
| Contains less SodiumSodium | -64.3% |
| Contains more ManganeseManganese | +433.7% |
| Contains more SeleniumSelenium | +200% |
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 CVitamin C | +326.1% |
| Contains more Vitamin AVitamin A | +516.5% |
| Contains more Vitamin EVitamin E | +777.9% |
| Contains more Vitamin B1Vitamin B1 | +86.3% |
| Contains more Vitamin B2Vitamin B2 | +123.7% |
| Contains more Vitamin B3Vitamin B3 | +846.9% |
| Contains more Vitamin B5Vitamin B5 | +535.2% |
| Contains more Vitamin B6Vitamin B6 | +331.4% |
| Contains more Vitamin KVitamin K | +26% |
| Contains more FolateFolate | +62.3% |
| Contains more CholineCholine | +64% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.57mg | 36.8mg | 415% |
| Manganese | 0.935mg | 4.99mg | 176% |
| Fiber | 2.4g | 42.5g | 160% |
| Calcium | 136mg | 1597mg | 146% |
| Vitamin E | 2.08mg | 18.26mg | 108% |
| Vitamin K | 493.6µg | 621.7µg | 107% |
| Vitamin B6 | 0.242mg | 1.044mg | 62% |
| Copper | 0.174mg | 0.633mg | 51% |
| Vitamin A | 524µg | 85µg | 49% |
| Magnesium | 87mg | 270mg | 44% |
| Vitamin B3 | 0.49mg | 4.64mg | 26% |
| Folate | 146µg | 237µg | 23% |
| Potassium | 466mg | 1260mg | 23% |
| Vitamin B2 | 0.236mg | 0.528mg | 22% |
| Carbs | 3.75g | 68.92g | 22% |
| Zinc | 0.76mg | 2.69mg | 18% |
| Vitamin B5 | 0.145mg | 0.921mg | 16% |
| Phosphorus | 56mg | 148mg | 13% |
| Protein | 2.97g | 9g | 12% |
| Calories | 23kcal | 265kcal | 12% |
| Polyunsaturated fat | 0.109g | 1.369g | 8% |
| Vitamin C | 9.8mg | 2.3mg | 8% |
| Vitamin B1 | 0.095mg | 0.177mg | 7% |
| Saturated fat | 0.043g | 1.551g | 7% |
| Fats | 0.26g | 4.28g | 6% |
| Selenium | 1.5µg | 4.5µg | 5% |
| Sodium | 70mg | 25mg | 2% |
| Choline | 19.7mg | 32.3mg | 2% |
| Monounsaturated fat | 0.006g | 0.716g | 2% |
| Fructose | 1.13g | 1% | |
| Net carbs | 1.35g | 26.42g | N/A |
| Sugar | 0.43g | 4.09g | N/A |
| Tryptophan | 0.04mg | 0.203mg | 0% |
| Threonine | 0.127mg | 0.322mg | 0% |
| Isoleucine | 0.152mg | 0.441mg | 0% |
| Leucine | 0.231mg | 0.78mg | 0% |
| Lysine | 0.182mg | 0.5mg | 0% |
| Methionine | 0.055mg | 0.127mg | 0% |
| Phenylalanine | 0.134mg | 0.449mg | 0% |
| Valine | 0.168mg | 0.585mg | 0% |
| Histidine | 0.066mg | 0.144mg | 0% |
| Omega-3 - ALA | 0.621g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +818.5% |
| Contains more ProteinProtein | +203% |
| Contains more FatsFats | +1546.2% |
| Contains more CarbsCarbs | +1737.9% |
| Contains more OtherOther | +334.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.2% |
| Contains more Mono. FatMonounsaturated fat | +11833.3% |
| Contains more Poly. FatPolyunsaturated fat | +1156% |
