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Sweet potato vs. Oregano — In-Depth Nutrition Comparison

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The main differences between sweet potato and oregano

  • Sweet potato is richer in vitamin A, yet oregano is richer in vitamin K, iron, manganese, fiber, calcium, vitamin E, vitamin B6, magnesium, and folate.
  • Daily need coverage for vitamin K for oregano is 517% higher.
  • Sweet potato contains 8 times more vitamin A than oregano. Sweet potato contains 14187IU of vitamin A, while oregano contains 1701IU.
  • Oregano has a lower glycemic index than sweet potato.

Food types used in this article are Sweet potato, raw, unprepared and Spices, oregano, dried.

Infographic

Sweet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 MagnesiumMagnesium +980%
Contains more CalciumCalcium +5223.3%
Contains more PotassiumPotassium +273.9%
Contains more IronIron +5932.8%
Contains more CopperCopper +319.2%
Contains more ZincZinc +796.7%
Contains more PhosphorusPhosphorus +214.9%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +1834.1%
Contains more SeleniumSelenium +650%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +734.1%
Contains more Vitamin EVitamin E +6923.1%
Contains more Vitamin B1Vitamin B1 +126.9%
Contains more Vitamin B2Vitamin B2 +765.6%
Contains more Vitamin B3Vitamin B3 +733%
Contains more Vitamin B5Vitamin B5 +15.1%
Contains more Vitamin B6Vitamin B6 +399.5%
Contains more Vitamin KVitamin K +34438.9%
Contains more FolateFolate +2054.5%
Contains more CholineCholine +162.6%
~equal in Vitamin C ~2.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +678.2%
Contains more ProteinProtein +473.2%
Contains more FatsFats +8460%
Contains more CarbsCarbs +242.5%
Contains more OtherOther +703.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +71500%
Contains more Poly. FatPolyunsaturated fat +9678.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 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 StarchStarch +∞%
Contains more SucroseSucrose +176.9%
Contains more GlucoseGlucose +97.9%
Contains more FructoseFructose +61.4%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Oregano
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar 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 Sweet potato Oregano DV% diff.
Vitamin K 1.8µg 621.7µg 517%
Iron 0.61mg 36.8mg 452%
Manganese 0.258mg 4.99mg 206%
Fiber 3g 42.5g 158%
Calcium 30mg 1597mg 157%
Vitamin E 0.26mg 18.26mg 120%
Vitamin A 709µg 85µg 69%
Vitamin B6 0.209mg 1.044mg 64%
Magnesium 25mg 270mg 58%
Folate 11µg 237µg 57%
Copper 0.151mg 0.633mg 54%
Vitamin B2 0.061mg 0.528mg 36%
Potassium 337mg 1260mg 27%
Vitamin B3 0.557mg 4.64mg 26%
Zinc 0.3mg 2.69mg 22%
Carbs 20.12g 68.92g 16%
Protein 1.57g 9g 15%
Phosphorus 47mg 148mg 14%
Polyunsaturated fat 0.014g 1.369g 9%
Calories 86kcal 265kcal 9%
Vitamin B1 0.078mg 0.177mg 8%
Saturated fat 0.018g 1.551g 7%
Selenium 0.6µg 4.5µg 7%
Fats 0.05g 4.28g 7%
Starch 12.65g 5%
Choline 12.3mg 32.3mg 4%
Vitamin B5 0.8mg 0.921mg 2%
Monounsaturated fat 0.001g 0.716g 2%
Fructose 0.7g 1.13g 1%
Sodium 55mg 25mg 1%
Vitamin C 2.4mg 2.3mg 0%
Net carbs 17.12g 26.42g N/A
Sugar 4.18g 4.09g N/A
Tryptophan 0.031mg 0.203mg 0%
Threonine 0.083mg 0.322mg 0%
Isoleucine 0.055mg 0.441mg 0%
Leucine 0.092mg 0.78mg 0%
Lysine 0.066mg 0.5mg 0%
Methionine 0.029mg 0.127mg 0%
Phenylalanine 0.089mg 0.449mg 0%
Valine 0.086mg 0.585mg 0%
Histidine 0.031mg 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
Sweet potato Oregano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Sweet potato
208%
Oregano
Minerals Daily Need Coverage Score
20%
Sweet potato
319%
Oregano

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 1.533g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $4.4)
Which food is lower in Sugar?
Oregano
Oregano is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 65)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.