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  6. Oregano vs. Arugula

Oregano vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between oregano and arugula?

  • Oregano has more iron, vitamin K, manganese, fiber, calcium, vitamin E, vitamin B6, copper, magnesium, and folate than arugula.
  • Oregano's daily need coverage for iron is 442% higher.
  • Arugula has 42 times less vitamin E than oregano. Oregano has 18.26mg of vitamin E, while arugula has 0.43mg.
  • Arugula has a higher glycemic index (32) than oregano (5).

We used Spices, oregano, dried and Arugula, raw types in this comparison.

Infographic

Oregano vs Arugula 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 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +474.5%
Contains more CalciumCalcium +898.1%
Contains more PotassiumPotassium +241.5%
Contains more IronIron +2420.5%
Contains more CopperCopper +732.9%
Contains more ZincZinc +472.3%
Contains more PhosphorusPhosphorus +184.6%
Contains more ManganeseManganese +1454.5%
Contains more SeleniumSelenium +1400%
~equal in Sodium ~27mg

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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Contains more Vitamin EVitamin E +4146.5%
Contains more Vitamin B1Vitamin B1 +302.3%
Contains more Vitamin B2Vitamin B2 +514%
Contains more Vitamin B3Vitamin B3 +1421.3%
Contains more Vitamin B5Vitamin B5 +110.8%
Contains more Vitamin B6Vitamin B6 +1330.1%
Contains more Vitamin KVitamin K +472.5%
Contains more FolateFolate +144.3%
Contains more Vitamin CVitamin C +552.2%
Contains more Vitamin AVitamin A +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Arugula DV% diff.
Iron 36.8mg 1.46mg 442%
Vitamin K 621.7µg 108.6µg 428%
Manganese 4.99mg 0.321mg 203%
Fiber 42.5g 1.6g 164%
Calcium 1597mg 160mg 144%
Vitamin E 18.26mg 0.43mg 119%
Vitamin B6 1.044mg 0.073mg 75%
Copper 0.633mg 0.076mg 62%
Magnesium 270mg 47mg 53%
Folate 237µg 97µg 35%
Vitamin B2 0.528mg 0.086mg 34%
Vitamin B3 4.64mg 0.305mg 27%
Potassium 1260mg 369mg 26%
Carbs 68.92g 3.65g 22%
Zinc 2.69mg 0.47mg 20%
Vitamin C 2.3mg 15mg 14%
Phosphorus 148mg 52mg 14%
Protein 9g 2.58g 13%
Calories 265kcal 25kcal 12%
Vitamin B1 0.177mg 0.044mg 11%
Vitamin B5 0.921mg 0.437mg 10%
Selenium 4.5µg 0.3µg 8%
Saturated fat 1.551g 0.086g 7%
Polyunsaturated fat 1.369g 0.319g 7%
Fats 4.28g 0.66g 6%
Vitamin A 85µg 119µg 4%
Choline 32.3mg 15.3mg 3%
Monounsaturated fat 0.716g 0.049g 2%
Fructose 1.13g 1%
Protein per 100 calories 3.4g 10g N/A
Calories per 10 g protein 294kcal 97kcal N/A
Weight per 100 calories 38g 400g N/A
Unsaturated / Saturated Fat ratio 1.3 4.3 N/A
Net carbs 26.42g 2.05g N/A
Sugar 4.09g 2.05g N/A
Sodium 25mg 27mg 0%
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 - ALA 0.621g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +248.8%
Contains more FatsFats +548.5%
Contains more CarbsCarbs +1788.2%
Contains more OtherOther +462.1%
Contains more WaterWater +823.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +1361.2%
Contains more Poly. FatPolyunsaturated fat +329.2%
Contains less Sat. FatSaturated fat -94.5%

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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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.