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  6. Oregano vs. Chard raw

Oregano vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between oregano and chard raw

  • Oregano is richer in iron, manganese, fiber, calcium, vitamin E, vitamin B6, folate, and copper, yet chard raw is richer in vitamin K and vitamin A.
  • Daily need coverage for iron for oregano is 438% higher.
  • Oregano contains 31 times more calcium than chard raw. Oregano contains 1597mg of calcium, while chard raw contains 51mg.
  • Oregano has a lower glycemic index than chard raw.

Food types used in this article are Spices, oregano, dried and Chard, swiss, raw.

Infographic

Oregano vs Chard raw 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.
Oregano
Oregano
10
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +3031.4%
Contains more PotassiumPotassium +232.5%
Contains more IronIron +1944.4%
Contains more CopperCopper +253.6%
Contains more ZincZinc +647.2%
Contains more PhosphorusPhosphorus +221.7%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +1263.4%
Contains more SeleniumSelenium +400%

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 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Contains more Vitamin EVitamin E +866.1%
Contains more Vitamin B1Vitamin B1 +342.5%
Contains more Vitamin B2Vitamin B2 +486.7%
Contains more Vitamin B3Vitamin B3 +1060%
Contains more Vitamin B5Vitamin B5 +435.5%
Contains more Vitamin B6Vitamin B6 +954.5%
Contains more FolateFolate +1592.9%
Contains more Vitamin CVitamin C +1204.3%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin KVitamin K +33.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Chard raw DV% diff.
Iron 36.8mg 1.8mg 438%
Manganese 4.99mg 0.366mg 201%
Vitamin K 621.7µg 830µg 174%
Fiber 42.5g 1.6g 164%
Calcium 1597mg 51mg 155%
Vitamin E 18.26mg 1.89mg 109%
Vitamin B6 1.044mg 0.099mg 73%
Folate 237µg 14µg 56%
Copper 0.633mg 0.179mg 50%
Magnesium 270mg 81mg 45%
Vitamin B2 0.528mg 0.09mg 34%
Vitamin C 2.3mg 30mg 31%
Vitamin B3 4.64mg 0.4mg 27%
Potassium 1260mg 379mg 26%
Vitamin A 85µg 306µg 25%
Carbs 68.92g 3.74g 22%
Zinc 2.69mg 0.36mg 21%
Phosphorus 148mg 46mg 15%
Vitamin B5 0.921mg 0.172mg 15%
Protein 9g 1.8g 14%
Calories 265kcal 19kcal 12%
Vitamin B1 0.177mg 0.04mg 11%
Polyunsaturated fat 1.369g 0.07g 9%
Sodium 25mg 213mg 8%
Selenium 4.5µg 0.9µg 7%
Saturated fat 1.551g 0.03g 7%
Fats 4.28g 0.2g 6%
Choline 32.3mg 18mg 3%
Monounsaturated fat 0.716g 0.04g 2%
Fructose 1.13g 1%
Protein per 100 calories 3.4g 9.5g N/A
Calories per 10 g protein 294kcal 106kcal N/A
Weight per 100 calories 38g 526g N/A
Unsaturated / Saturated Fat ratio 1.3 3.7 N/A
Net carbs 26.42g 2.14g N/A
Sugar 4.09g 1.1g N/A
Tryptophan 0.203mg 0.017mg 0%
Threonine 0.322mg 0.083mg 0%
Isoleucine 0.441mg 0.147mg 0%
Leucine 0.78mg 0.13mg 0%
Lysine 0.5mg 0.099mg 0%
Methionine 0.127mg 0.019mg 0%
Phenylalanine 0.449mg 0.11mg 0%
Valine 0.585mg 0.11mg 0%
Histidine 0.144mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +400%
Contains more FatsFats +2040%
Contains more CarbsCarbs +1742.8%
Contains more OtherOther +391.9%
Contains more WaterWater +833.1%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +1690%
Contains more Poly. FatPolyunsaturated fat +1855.7%
Contains less Sat. FatSaturated fat -98.1%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.