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  6. Oregano vs. Garlic

Oregano vs. Garlic — In-Depth Nutrition Comparison

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Important differences between oregano and garlic

  • Garlic has less vitamin K, iron, fiber, manganese, calcium, vitamin E, folate, magnesium, copper, and vitamin B2.
  • Oregano's daily need coverage for vitamin K is 517% more.
  • Oregano has 228 times more vitamin E than garlic. Oregano has 18.26mg of vitamin E, while garlic has 0.08mg.
  • Garlic has a higher glycemic index than oregano.

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

Infographic

Oregano vs Garlic infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
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%
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%
Contains less SodiumSodium -32%
Contains more SeleniumSelenium +215.6%
~equal in Phosphorus ~153mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
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%
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%
Contains more Vitamin CVitamin C +1256.5%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B6Vitamin B6 +18.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Garlic DV% diff.
Vitamin K 621.7µg 1.7µg 517%
Iron 36.8mg 1.7mg 439%
Fiber 42.5g 2.1g 162%
Manganese 4.99mg 1.672mg 144%
Calcium 1597mg 181mg 142%
Vitamin E 18.26mg 0.08mg 121%
Folate 237µg 3µg 59%
Magnesium 270mg 25mg 58%
Omega-3 (ALA) 0.621g 39%
Copper 0.633mg 0.299mg 37%
Vitamin C 2.3mg 31.2mg 32%
Vitamin B2 0.528mg 0.11mg 32%
Potassium 1260mg 401mg 25%
Vitamin B3 4.64mg 0.7mg 25%
Selenium 4.5µg 14.2µg 18%
Vitamin B6 1.044mg 1.235mg 15%
Zinc 2.69mg 1.16mg 14%
Carbs 68.92g 33.06g 12%
Vitamin A 85µg 0µg 9%
Vitamin B5 0.921mg 0.596mg 7%
Saturated fat 1.551g 0.089g 7%
Polyunsaturated fat 1.369g 0.249g 7%
Calories 265kcal 149kcal 6%
Fats 4.28g 0.5g 6%
Protein 9g 6.36g 5%
Vitamin B1 0.177mg 0.2mg 2%
Choline 32.3mg 23.2mg 2%
Monounsaturated fat 0.716g 0.011g 2%
Phosphorus 148mg 153mg 1%
Fructose 1.13g 1%
Protein per 100 calories 3.4g 4.3g N/A
Calories per 10 g protein 294kcal 234kcal N/A
Weight per 100 calories 38g 67g N/A
Unsaturated / Saturated Fat ratio 1.3 2.9 N/A
Net carbs 26.42g 30.96g N/A
Sugar 4.09g 1g N/A
Sodium 25mg 17mg 0%
Tryptophan 0.203mg 0.066mg 0%
Threonine 0.322mg 0.157mg 0%
Isoleucine 0.441mg 0.217mg 0%
Leucine 0.78mg 0.308mg 0%
Lysine 0.5mg 0.273mg 0%
Methionine 0.127mg 0.076mg 0%
Phenylalanine 0.449mg 0.183mg 0%
Valine 0.585mg 0.291mg 0%
Histidine 0.144mg 0.113mg 0%

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
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
Contains more ProteinProtein +41.5%
Contains more FatsFats +756%
Contains more CarbsCarbs +108.5%
Contains more WaterWater +489.9%

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
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
Contains more Mono. FatMonounsaturated fat +6409.1%
Contains more Poly. FatPolyunsaturated fat +449.8%
Contains less Sat. FatSaturated fat -94.3%

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