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  6. Mackerel vs. Oregano

Mackerel vs. Oregano — In-Depth Nutrition Comparison

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What are the differences between mackerel and oregano?

  • Mackerel is higher in vitamin B12, vitamin D* and selenium, yet oregano is higher in vitamin K, iron, fiber, calcium, vitamin E, and copper.
  • Oregano's daily need coverage for vitamin K is 512% more.
  • The amount of sodium in oregano is lower.

We used Fish, mackerel, salted and Spices, oregano, dried types in this article.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 PhosphorusPhosphorus +71.6%
Contains more SeleniumSelenium +1531.1%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +2319.7%
Contains more PotassiumPotassium +142.3%
Contains more IronIron +2528.6%
Contains more CopperCopper +533%
Contains more ZincZinc +144.5%
Contains less SodiumSodium -99.4%

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 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Oregano
Oregano
10
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 DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +80.9%
Contains more Vitamin EVitamin E +667.2%
Contains more Vitamin B1Vitamin B1 +785%
Contains more Vitamin B2Vitamin B2 +177.9%
Contains more Vitamin B3Vitamin B3 +40.6%
Contains more Vitamin B6Vitamin B6 +154.6%
Contains more Vitamin KVitamin K +7870.5%
Contains more FolateFolate +1480%

All nutrients comparison - raw data values

Nutrient Mackerel Oregano DV% diff.
Vitamin K 7.8µg 621.7µg 512%
Vitamin B12 12µg 0µg 500%
Iron 1.4mg 36.8mg 443%
Manganese 4.99mg 217%
Sodium 4450mg 25mg 192%
Fiber 0g 42.5g 170%
Calcium 66mg 1597mg 153%
Vitamin D* 1006 IU 0 IU 126%
Vitamin D 25.2µg 0µg 126%
Selenium 73.4µg 4.5µg 125%
Vitamin E 2.38mg 18.26mg 106%
Copper 0.1mg 0.633mg 59%
Folate 15µg 237µg 56%
Magnesium 60mg 270mg 50%
Vitamin B6 0.41mg 1.044mg 49%
Fats 25.1g 4.28g 32%
Cholesterol 95mg 0mg 32%
Polyunsaturated fat 6.21g 1.369g 32%
Vitamin B2 0.19mg 0.528mg 26%
Saturated fat 7.148g 1.551g 25%
Carbs 0g 68.92g 23%
Potassium 520mg 1260mg 22%
Protein 18.5g 9g 19%
Monounsaturated fat 8.32g 0.716g 19%
Vitamin B5 0.921mg 18%
Phosphorus 254mg 148mg 15%
Zinc 1.1mg 2.69mg 14%
Vitamin B1 0.02mg 0.177mg 13%
Choline 101.6mg 32.3mg 13%
Vitamin B3 3.3mg 4.64mg 8%
Vitamin A 47µg 85µg 4%
Vitamin C 0mg 2.3mg 3%
Calories 305kcal 265kcal 2%
Fructose 1.13g 1%
Protein per 100 calories 6.1g 3.4g N/A
Calories per 10 g protein 165kcal 294kcal N/A
Weight per 100 calories 33g 38g N/A
Unsaturated / Saturated Fat ratio 2 1.3 N/A
Net carbs 0g 26.42g N/A
Sugar 0g 4.09g N/A
Tryptophan 0.203mg 0%
Threonine 0.322mg 0%
Isoleucine 0.441mg 0%
Leucine 0.78mg 0%
Lysine 0.5mg 0%
Methionine 0.127mg 0%
Phenylalanine 0.449mg 0%
Valine 0.585mg 0%
Histidine 0.144mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.621g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +105.6%
Contains more FatsFats +486.4%
Contains more WaterWater +333%
Contains more OtherOther +70.3%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +1062%
Contains more Poly. FatPolyunsaturated fat +353.6%
Contains less Sat. FatSaturated fat -78.3%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.