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Oregano vs. Avocado — In-Depth Nutrition Comparison

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The main differences between oregano and avocados

  • Oregano is richer than avocados in vitamin K, iron, manganese, calcium, fiber, vitamin E, vitamin B6, magnesium, copper, and folate.
  • Daily need coverage for vitamin K for oregano is 501% higher.
  • Oregano contains 133 times more calcium than avocados. Oregano contains 1597mg of calcium, while avocados contain 12mg.
  • Oregano has a lower glycemic index than avocados.

Food types used in this article are Spices, oregano, dried and Avocados, raw, all commercial varieties.

Infographic

Oregano vs Avocado 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 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +831%
Contains more CalciumCalcium +13208.3%
Contains more PotassiumPotassium +159.8%
Contains more IronIron +6590.9%
Contains more CopperCopper +233.2%
Contains more ZincZinc +320.3%
Contains more PhosphorusPhosphorus +184.6%
Contains more ManganeseManganese +3414.1%
Contains more SeleniumSelenium +1025%
Contains less SodiumSodium -72%

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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin AVitamin A +1114.3%
Contains more Vitamin EVitamin E +782.1%
Contains more Vitamin B1Vitamin B1 +164.2%
Contains more Vitamin B2Vitamin B2 +306.2%
Contains more Vitamin B3Vitamin B3 +167%
Contains more Vitamin B6Vitamin B6 +306.2%
Contains more Vitamin KVitamin K +2860.5%
Contains more FolateFolate +192.6%
Contains more Vitamin CVitamin C +334.8%
Contains more Vitamin B5Vitamin B5 +50.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Avocado DV% diff.
Vitamin K 621.7µg 21µg 501%
Iron 36.8mg 0.55mg 453%
Manganese 4.99mg 0.142mg 211%
Calcium 1597mg 12mg 159%
Fiber 42.5g 6.7g 143%
Vitamin E 18.26mg 2.07mg 108%
Vitamin B6 1.044mg 0.257mg 61%
Magnesium 270mg 29mg 57%
Copper 0.633mg 0.19mg 49%
Folate 237µg 81µg 39%
Vitamin B2 0.528mg 0.13mg 31%
Potassium 1260mg 485mg 23%
Monounsaturated fat 0.716g 9.799g 23%
Carbs 68.92g 8.53g 20%
Zinc 2.69mg 0.64mg 19%
Vitamin B3 4.64mg 1.738mg 18%
Fats 4.28g 14.66g 16%
Protein 9g 2g 14%
Phosphorus 148mg 52mg 14%
Vitamin C 2.3mg 10mg 9%
Vitamin A 85µg 7µg 9%
Vitamin B1 0.177mg 0.067mg 9%
Vitamin B5 0.921mg 1.389mg 9%
Selenium 4.5µg 0.4µg 7%
Calories 265kcal 160kcal 5%
Choline 32.3mg 14.2mg 3%
Saturated fat 1.551g 2.126g 3%
Polyunsaturated fat 1.369g 1.816g 3%
Sodium 25mg 7mg 1%
Fructose 1.13g 0.12g 1%
Protein per 100 calories 3.4g 1.3g N/A
Calories per 10 g protein 294kcal 800kcal N/A
Weight per 100 calories 38g 63g N/A
Unsaturated / Saturated Fat ratio 1.3 5.5 N/A
Net carbs 26.42g 1.83g N/A
Sugar 4.09g 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.203mg 0.025mg 0%
Threonine 0.322mg 0.073mg 0%
Isoleucine 0.441mg 0.084mg 0%
Leucine 0.78mg 0.143mg 0%
Lysine 0.5mg 0.132mg 0%
Methionine 0.127mg 0.038mg 0%
Phenylalanine 0.449mg 0.097mg 0%
Valine 0.585mg 0.107mg 0%
Histidine 0.144mg 0.049mg 0%
Omega-3 - ALA 0.621g 0.111g N/A
Omega-6 - Gamma-linoleic acid 0g 0.015g 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +350%
Contains more CarbsCarbs +708%
Contains more OtherOther +398.1%
Contains more FatsFats +242.5%
Contains more WaterWater +637.5%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -27%
Contains more Mono. FatMonounsaturated fat +1268.6%
Contains more Poly. FatPolyunsaturated fat +32.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +1416.7%
Contains more GlucoseGlucose +413.5%
Contains more FructoseFructose +841.7%
Contains more GalactoseGalactose +50%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.