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Watercress vs. Oregano — In-Depth Nutrition Comparison

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How are Watercress and Oregano different?

  • Oregano is higher than Watercress in Iron, Vitamin K, Manganese, Fiber, Calcium, Vitamin E, Vitamin B6, Copper, Magnesium, and Folate.
  • Oregano covers your daily need of Iron 458% more than Watercress.

Watercress, raw and Spices, oregano, dried types were used in this article.

Infographic

Watercress vs Oregano infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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 +1185.7%
Contains more CalciumCalcium +1230.8%
Contains more PotassiumPotassium +281.8%
Contains more IronIron +18300%
Contains more CopperCopper +722.1%
Contains more ZincZinc +2345.5%
Contains more PhosphorusPhosphorus +146.7%
Contains less SodiumSodium -39%
Contains more ManganeseManganese +1945.1%
Contains more SeleniumSelenium +400%

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 143% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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% 102% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin CVitamin C +1769.6%
Contains more Vitamin AVitamin A +87.6%
Contains more Vitamin EVitamin E +1726%
Contains more Vitamin B1Vitamin B1 +96.7%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +2220%
Contains more Vitamin B5Vitamin B5 +197.1%
Contains more Vitamin B6Vitamin B6 +709.3%
Contains more Vitamin KVitamin K +148.7%
Contains more FolateFolate +2533.3%
Contains more CholineCholine +258.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +857.8%
Contains more ProteinProtein +291.3%
Contains more FatsFats +4180%
Contains more CarbsCarbs +5242.6%
Contains more OtherOther +555.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 -98.3%
Contains more Mono. FatMonounsaturated Fat +8850%
Contains more Poly. FatPolyunsaturated fat +3811.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Oregano
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price 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 Watercress Oregano Opinion
Calories 11kcal 265kcal Oregano
Protein 2.3g 9g Oregano
Fats 0.1g 4.28g Oregano
Vitamin C 43mg 2.3mg Watercress
Net carbs 0.79g 26.42g Oregano
Carbs 1.29g 68.92g Oregano
Magnesium 21mg 270mg Oregano
Calcium 120mg 1597mg Oregano
Potassium 330mg 1260mg Oregano
Iron 0.2mg 36.8mg Oregano
Sugar 0.2g 4.09g Watercress
Fiber 0.5g 42.5g Oregano
Copper 0.077mg 0.633mg Oregano
Zinc 0.11mg 2.69mg Oregano
Phosphorus 60mg 148mg Oregano
Sodium 41mg 25mg Oregano
Vitamin A 3191IU 1701IU Watercress
Vitamin A 160µg 85µg Watercress
Vitamin E 1mg 18.26mg Oregano
Manganese 0.244mg 4.99mg Oregano
Selenium 0.9µg 4.5µg Oregano
Vitamin B1 0.09mg 0.177mg Oregano
Vitamin B2 0.12mg 0.528mg Oregano
Vitamin B3 0.2mg 4.64mg Oregano
Vitamin B5 0.31mg 0.921mg Oregano
Vitamin B6 0.129mg 1.044mg Oregano
Vitamin K 250µg 621.7µg Oregano
Folate 9µg 237µg Oregano
Choline 9mg 32.3mg Oregano
Saturated Fat 0.027g 1.551g Watercress
Monounsaturated Fat 0.008g 0.716g Oregano
Polyunsaturated fat 0.035g 1.369g Oregano
Tryptophan 0.03mg 0.203mg Oregano
Threonine 0.133mg 0.322mg Oregano
Isoleucine 0.093mg 0.441mg Oregano
Leucine 0.166mg 0.78mg Oregano
Lysine 0.134mg 0.5mg Oregano
Methionine 0.02mg 0.127mg Oregano
Phenylalanine 0.114mg 0.449mg Oregano
Valine 0.137mg 0.585mg Oregano
Histidine 0.04mg 0.144mg Oregano
Fructose 1.13g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Oregano
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
84%
Watercress
213%
Oregano
Minerals Daily Need Coverage Score
18%
Watercress
319%
Oregano

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 3.89g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 1.524g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $4.6)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 27)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.