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  6. Tuna vs. Oregano

Tuna vs. Oregano — In-Depth Nutrition Comparison

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How are Tuna and Oregano different?

  • Tuna is richer in Selenium, Vitamin B3, and Vitamin B12, while Oregano is higher in Vitamin K, Iron, Manganese, Fiber, Calcium, Vitamin E , and Copper.
  • Oregano covers your daily need of Vitamin K 518% more than Tuna.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Spices, oregano, dried types were used in this article.

Infographic

Tuna 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.
Tuna
Tuna
2
:
8
Oregano
Oregano
Contains more Phosphorus +125%
Contains more Selenium +2304.4%
Contains more Calcium +39825%
Contains more Iron +3900%
Contains more Magnesium +542.9%
Contains more Potassium +139.1%
Contains less Sodium -53.7%
Contains more Zinc +497.8%
Contains more Copper +1372.1%
Contains more Manganese +38284.6%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Oregano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Contains more Phosphorus +125%
Contains more Selenium +2304.4%
Contains more Calcium +39825%
Contains more Iron +3900%
Contains more Magnesium +542.9%
Contains more Potassium +139.1%
Contains less Sodium -53.7%
Contains more Zinc +497.8%
Contains more Copper +1372.1%
Contains more Manganese +38284.6%

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.
Tuna
Tuna
3
:
9
Oregano
Oregano
Contains more Vitamin D +∞%
Contains more Vitamin B3 +375.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2516.9%
Contains more Vitamin E +6196.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B2 +285.4%
Contains more Vitamin B5 +175.7%
Contains more Folate +11750%
Contains more Vitamin K +621600%
Equal in Vitamin B6 - 1.044
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
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 D +∞%
Contains more Vitamin B3 +375.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2516.9%
Contains more Vitamin E +6196.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B2 +285.4%
Contains more Vitamin B5 +175.7%
Contains more Folate +11750%
Contains more Vitamin K +621600%
Equal in Vitamin B6 - 1.044

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
3
Oregano
Oregano
Contains more Protein +223.9%
Contains more Water +594.7%
Contains more Fats +625.4%
Contains more Carbs +∞%
Contains more Other +514.8%
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +223.9%
Contains more Water +594.7%
Contains more Fats +625.4%
Contains more Carbs +∞%
Contains more Other +514.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Oregano
Oregano
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +418.8%
Contains more Polyunsaturated fat +682.3%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Oregano
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +418.8%
Contains more Polyunsaturated fat +682.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Oregano Opinion
Net carbs 0g 26.42g Oregano
Protein 29.15g 9g Tuna
Fats 0.59g 4.28g Oregano
Carbs 0g 68.92g Oregano
Calories 130kcal 265kcal Oregano
Fructose 1.13g Oregano
Sugar 0g 4.09g Tuna
Fiber 0g 42.5g Oregano
Calcium 4mg 1597mg Oregano
Iron 0.92mg 36.8mg Oregano
Magnesium 42mg 270mg Oregano
Phosphorus 333mg 148mg Tuna
Potassium 527mg 1260mg Oregano
Sodium 54mg 25mg Oregano
Zinc 0.45mg 2.69mg Oregano
Copper 0.043mg 0.633mg Oregano
Manganese 0.013mg 4.99mg Oregano
Selenium 108.2µg 4.5µg Tuna
Vitamin A 65IU 1701IU Oregano
Vitamin A RAE 22µg 85µg Oregano
Vitamin E 0.29mg 18.26mg Oregano
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 2.3mg Oregano
Vitamin B1 0.134mg 0.177mg Oregano
Vitamin B2 0.137mg 0.528mg Oregano
Vitamin B3 22.07mg 4.64mg Tuna
Vitamin B5 0.334mg 0.921mg Oregano
Vitamin B6 1.038mg 1.044mg Oregano
Folate 2µg 237µg Oregano
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 621.7µg Oregano
Tryptophan 0.313mg 0.203mg Tuna
Threonine 1.224mg 0.322mg Tuna
Isoleucine 1.287mg 0.441mg Tuna
Leucine 2.27mg 0.78mg Tuna
Lysine 2.565mg 0.5mg Tuna
Methionine 0.827mg 0.127mg Tuna
Phenylalanine 1.091mg 0.449mg Tuna
Valine 1.438mg 0.585mg Tuna
Histidine 0.822mg 0.144mg Tuna
Cholesterol 47mg 0mg Oregano
Trans Fat 0.02g 0g Oregano
Saturated Fat 0.205g 1.551g Tuna
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 0.716g Oregano
Polyunsaturated fat 0.175g 1.369g Oregano
Omega-6 - Eicosadienoic acid 0.002g 0g Tuna
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
230%
Oregano
Minerals Daily Need Coverage Score
88%
Tuna
319%
Oregano

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 4.09g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.346g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 5)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $4.6)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Oregano
Oregano is lower in Cholesterol (difference - 47mg)
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

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.