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  6. Walnut vs. Oregano

Walnut vs. Oregano — In-Depth Nutrition Comparison

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Important differences between walnut and oregano

  • Walnut has more copper; however, oregano has more vitamin K, iron, calcium, fiber, vitamin E, manganese, vitamin B6, folate, and vitamin A.
  • Oregano's daily need coverage for vitamin K is 516% more.
  • Walnut has 3 times more copper than oregano. Walnut has 1.586mg of copper, while oregano has 0.633mg.

The food varieties used in the comparison are Nuts, walnuts, english and Spices, oregano, dried.

Infographic

Walnut 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.
Walnut
Walnut
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 CopperCopper +150.6%
Contains more ZincZinc +14.9%
Contains more PhosphorusPhosphorus +133.8%
Contains less SodiumSodium -92%
Contains more MagnesiumMagnesium +70.9%
Contains more CalciumCalcium +1529.6%
Contains more PotassiumPotassium +185.7%
Contains more IronIron +1164.6%
Contains more ManganeseManganese +46.2%
~equal in Selenium ~4.5µg

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.
Walnut
Walnut
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
Contains more Vitamin B1Vitamin B1 +92.7%
Contains more Vitamin CVitamin C +76.9%
Contains more Vitamin AVitamin A +8400%
Contains more Vitamin EVitamin E +2508.6%
Contains more Vitamin B2Vitamin B2 +252%
Contains more Vitamin B3Vitamin B3 +312.4%
Contains more Vitamin B5Vitamin B5 +61.6%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more Vitamin KVitamin K +22925.9%
Contains more FolateFolate +141.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Oregano DV% diff.
Vitamin K 2.7µg 621.7µg 516%
Iron 2.91mg 36.8mg 424%
Polyunsaturated fat 47.174g 1.369g 305%
Calcium 98mg 1597mg 150%
Fiber 6.7g 42.5g 143%
Vitamin E 0.7mg 18.26mg 117%
Copper 1.586mg 0.633mg 106%
Fats 65.21g 4.28g 94%
Manganese 3.414mg 4.99mg 69%
Vitamin B6 0.537mg 1.044mg 39%
Folate 98µg 237µg 35%
Vitamin B2 0.15mg 0.528mg 29%
Phosphorus 346mg 148mg 28%
Magnesium 158mg 270mg 27%
Potassium 441mg 1260mg 24%
Vitamin B3 1.125mg 4.64mg 22%
Saturated fat 6.126g 1.551g 21%
Monounsaturated fat 8.933g 0.716g 21%
Calories 654kcal 265kcal 19%
Carbs 13.71g 68.92g 18%
Vitamin B1 0.341mg 0.177mg 14%
Protein 15.23g 9g 12%
Vitamin A 1µg 85µg 9%
Vitamin B5 0.57mg 0.921mg 7%
Zinc 3.09mg 2.69mg 4%
Vitamin C 1.3mg 2.3mg 1%
Sodium 2mg 25mg 1%
Selenium 4.9µg 4.5µg 1%
Choline 39.2mg 32.3mg 1%
Fructose 0.09g 1.13g 1%
Protein per 100 calories 2.3g 3.4g N/A
Calories per 10 g protein 429kcal 294kcal N/A
Weight per 100 calories 15g 38g N/A
Unsaturated / Saturated Fat ratio 9.2 1.3 N/A
Net carbs 7.01g 26.42g N/A
Sugar 2.61g 4.09g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.203mg 0%
Threonine 0.596mg 0.322mg 0%
Isoleucine 0.625mg 0.441mg 0%
Leucine 1.17mg 0.78mg 0%
Lysine 0.424mg 0.5mg 0%
Methionine 0.236mg 0.127mg 0%
Phenylalanine 0.711mg 0.449mg 0%
Valine 0.753mg 0.585mg 0%
Histidine 0.391mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +69.2%
Contains more FatsFats +1423.6%
Contains more CarbsCarbs +402.7%
Contains more WaterWater +144%
Contains more OtherOther +342.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +1147.6%
Contains more Poly. FatPolyunsaturated fat +3345.9%
Contains less Sat. FatSaturated fat -74.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
2
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 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 +167%
Contains more GlucoseGlucose +2275%
Contains more FructoseFructose +1155.6%
Contains more GalactoseGalactose +∞%
~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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.