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  6. Garlic vs. Oregano

Garlic vs. Oregano — In-Depth Nutrition Comparison

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Important differences between garlic and oregano

  • Garlic has less vitamin K, iron, fiber, manganese, calcium, vitamin E, folate, magnesium, copper, and vitamin A.
  • Oregano's daily need coverage for vitamin K is 517% more.
  • Garlic has a higher glycemic index than oregano.

The food varieties used in the comparison are Garlic, raw and Spices, oregano, dried.

Infographic

Garlic 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.
Garlic
Garlic
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 less SodiumSodium -32%
Contains more SeleniumSelenium +215.6%
Contains more MagnesiumMagnesium +980%
Contains more CalciumCalcium +782.3%
Contains more PotassiumPotassium +214.2%
Contains more IronIron +2064.7%
Contains more CopperCopper +111.7%
Contains more ZincZinc +131.9%
Contains more ManganeseManganese +198.4%
~equal in Phosphorus ~148mg

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.
Garlic
Garlic
3
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
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 CVitamin C +1256.5%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B6Vitamin B6 +18.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22725%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin B3Vitamin B3 +562.9%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin KVitamin K +36470.6%
Contains more FolateFolate +7800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Oregano DV% diff.
Vitamin K 1.7µg 621.7µg 517%
Iron 1.7mg 36.8mg 439%
Fiber 2.1g 42.5g 162%
Manganese 1.672mg 4.99mg 144%
Calcium 181mg 1597mg 142%
Vitamin E 0.08mg 18.26mg 121%
Folate 3µg 237µg 59%
Magnesium 25mg 270mg 58%
Copper 0.299mg 0.633mg 37%
Vitamin C 31.2mg 2.3mg 32%
Vitamin B2 0.11mg 0.528mg 32%
Potassium 401mg 1260mg 25%
Vitamin B3 0.7mg 4.64mg 25%
Selenium 14.2µg 4.5µg 18%
Vitamin B6 1.235mg 1.044mg 15%
Zinc 1.16mg 2.69mg 14%
Carbs 33.06g 68.92g 12%
Vitamin A 0µg 85µg 9%
Vitamin B5 0.596mg 0.921mg 7%
Saturated fat 0.089g 1.551g 7%
Polyunsaturated fat 0.249g 1.369g 7%
Calories 149kcal 265kcal 6%
Fats 0.5g 4.28g 6%
Protein 6.36g 9g 5%
Vitamin B1 0.2mg 0.177mg 2%
Choline 23.2mg 32.3mg 2%
Monounsaturated fat 0.011g 0.716g 2%
Phosphorus 153mg 148mg 1%
Fructose 1.13g 1%
Protein per 100 calories 4.3g 3.4g N/A
Calories per 10 g protein 234kcal 294kcal N/A
Weight per 100 calories 67g 38g N/A
Unsaturated / Saturated Fat ratio 2.9 1.3 N/A
Net carbs 30.96g 26.42g N/A
Sugar 1g 4.09g N/A
Sodium 17mg 25mg 0%
Tryptophan 0.066mg 0.203mg 0%
Threonine 0.157mg 0.322mg 0%
Isoleucine 0.217mg 0.441mg 0%
Leucine 0.308mg 0.78mg 0%
Lysine 0.273mg 0.5mg 0%
Methionine 0.076mg 0.127mg 0%
Phenylalanine 0.183mg 0.449mg 0%
Valine 0.291mg 0.585mg 0%
Histidine 0.113mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +489.9%
Contains more ProteinProtein +41.5%
Contains more FatsFats +756%
Contains more CarbsCarbs +108.5%
Contains more OtherOther +424.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -94.3%
Contains more Mono. FatMonounsaturated fat +6409.1%
Contains more Poly. FatPolyunsaturated fat +449.8%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.