Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wild rice raw vs. Oregano — In-Depth Nutrition Comparison

Compare

A recap on differences between wild rice raw and oregano

  • Wild rice raw is higher in phosphorus, yet oregano is higher in vitamin K, iron, manganese, calcium, fiber, vitamin E, vitamin B6, folate, and vitamin A.
  • Oregano covers your daily vitamin K needs 516% more than wild rice raw.
  • Wild rice raw contains 3 times more phosphorus than oregano. While wild rice raw contains 433mg of phosphorus, oregano contains only 148mg.
  • The glycemic index of oregano is lower.

Food varieties used in this article are Wild rice, raw and Spices, oregano, dried.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 ZincZinc +121.6%
Contains more PhosphorusPhosphorus +192.6%
Contains less SodiumSodium -72%
Contains more MagnesiumMagnesium +52.5%
Contains more CalciumCalcium +7504.8%
Contains more PotassiumPotassium +195.1%
Contains more IronIron +1777.6%
Contains more CopperCopper +20.8%
Contains more ManganeseManganese +275.5%
Contains more SeleniumSelenium +60.7%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 B3Vitamin B3 +45.1%
Contains more Vitamin B5Vitamin B5 +16.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8400%
Contains more Vitamin EVitamin E +2126.8%
Contains more Vitamin B1Vitamin B1 +53.9%
Contains more Vitamin B2Vitamin B2 +101.5%
Contains more Vitamin B6Vitamin B6 +167%
Contains more Vitamin KVitamin K +32621.1%
Contains more FolateFolate +149.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +63.7%
Contains more FatsFats +296.3%
Contains more WaterWater +28%
Contains more OtherOther +414.4%
~equal in Carbs ~68.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -89.9%
Contains more Mono. FatMonounsaturated fat +350.3%
Contains more Poly. FatPolyunsaturated fat +102.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 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 SucroseSucrose +35.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~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.
Wild rice raw Oregano
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price 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 Wild rice raw Oregano DV% diff.
Vitamin K 1.9µg 621.7µg 517%
Iron 1.96mg 36.8mg 436%
Manganese 1.329mg 4.99mg 159%
Calcium 21mg 1597mg 158%
Fiber 6.2g 42.5g 145%
Vitamin E 0.82mg 18.26mg 116%
Vitamin B6 0.391mg 1.044mg 50%
Phosphorus 433mg 148mg 41%
Folate 95µg 237µg 36%
Zinc 5.96mg 2.69mg 30%
Potassium 427mg 1260mg 25%
Magnesium 177mg 270mg 22%
Vitamin B2 0.262mg 0.528mg 20%
Vitamin B3 6.733mg 4.64mg 13%
Copper 0.524mg 0.633mg 12%
Protein 14.73g 9g 11%
Vitamin A 1µg 85µg 9%
Saturated fat 0.156g 1.551g 6%
Polyunsaturated fat 0.676g 1.369g 5%
Calories 357kcal 265kcal 5%
Fats 1.08g 4.28g 5%
Vitamin B1 0.115mg 0.177mg 5%
Vitamin B5 1.074mg 0.921mg 3%
Vitamin C 0mg 2.3mg 3%
Selenium 2.8µg 4.5µg 3%
Carbs 74.9g 68.92g 2%
Fructose 1.13g 1%
Sodium 7mg 25mg 1%
Monounsaturated fat 0.159g 0.716g 1%
Net carbs 68.7g 26.42g N/A
Sugar 2.5g 4.09g N/A
Choline 35mg 32.3mg 0%
Tryptophan 0.179mg 0.203mg 0%
Threonine 0.469mg 0.322mg 0%
Isoleucine 0.618mg 0.441mg 0%
Leucine 1.018mg 0.78mg 0%
Lysine 0.629mg 0.5mg 0%
Methionine 0.438mg 0.127mg 0%
Phenylalanine 0.721mg 0.449mg 0%
Valine 0.858mg 0.585mg 0%
Histidine 0.384mg 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
Wild rice raw 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
37%
Wild rice raw
208%
Oregano
Minerals Daily Need Coverage Score
96%
Wild rice raw
319%
Oregano

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 1.59g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 1.395g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $4.6)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 52)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.