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  6. Oregano vs. Bran

Oregano vs. Bran — In-Depth Nutrition Comparison

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Differences between oregano and bran

  • Bran contains less iron, manganese, fiber, calcium, vitamin B6, copper, folate, magnesium, vitamin B2, and potassium than oregano.
  • Oregano's daily need coverage for iron is 449% higher.
  • Bran contains 160 times less calcium than oregano. Oregano contains 1597mg of calcium, while bran contains 10mg.
  • Oregano has a lower glycemic index. The glycemic index of oregano is 5, while the glycemic index of bran is 56.

The food types used in this comparison are Spices, oregano, dried and Oat bran, cooked.

Infographic

Oregano vs Bran 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%
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +15870%
Contains more PotassiumPotassium +1269.6%
Contains more IronIron +4081.8%
Contains more CopperCopper +859.1%
Contains more ZincZinc +407.5%
Contains more PhosphorusPhosphorus +24.4%
Contains more ManganeseManganese +417.6%
Contains less SodiumSodium -96%
Contains more SeleniumSelenium +71.1%

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%
Bran
Bran
0
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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1452.9%
Contains more Vitamin B3Vitamin B3 +3122.2%
Contains more Vitamin B5Vitamin B5 +324.4%
Contains more Vitamin B6Vitamin B6 +4076%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3850%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Bran DV% diff.
Vitamin K 621.7µg 518%
Iron 36.8mg 0.88mg 449%
Manganese 4.99mg 0.964mg 175%
Fiber 42.5g 2.6g 160%
Calcium 1597mg 10mg 159%
Vitamin E 18.26mg 122%
Vitamin B6 1.044mg 0.025mg 78%
Copper 0.633mg 0.066mg 63%
Folate 237µg 6µg 58%
Magnesium 270mg 40mg 55%
Vitamin B2 0.528mg 0.034mg 38%
Potassium 1260mg 92mg 34%
Vitamin B3 4.64mg 0.144mg 28%
Zinc 2.69mg 0.53mg 20%
Carbs 68.92g 11.44g 19%
Vitamin B5 0.921mg 0.217mg 14%
Protein 9g 3.21g 12%
Calories 265kcal 40kcal 11%
Vitamin A 85µg 0µg 9%
Polyunsaturated fat 1.369g 0.339g 7%
Selenium 4.5µg 7.7µg 6%
Choline 32.3mg 6%
Saturated fat 1.551g 0.163g 6%
Fats 4.28g 0.86g 5%
Phosphorus 148mg 119mg 4%
Vitamin C 2.3mg 0mg 3%
Sodium 25mg 1mg 1%
Vitamin B1 0.177mg 0.16mg 1%
Monounsaturated fat 0.716g 0.291g 1%
Fructose 1.13g 1%
Protein per 100 calories 3.4g 8g N/A
Calories per 10 g protein 294kcal 125kcal N/A
Weight per 100 calories 38g 250g N/A
Unsaturated / Saturated Fat ratio 1.3 3.9 N/A
Net carbs 26.42g 8.84g N/A
Sugar 4.09g N/A
Tryptophan 0.203mg 0.057mg 0%
Threonine 0.322mg 0.086mg 0%
Isoleucine 0.441mg 0.114mg 0%
Leucine 0.78mg 0.235mg 0%
Lysine 0.5mg 0.13mg 0%
Methionine 0.127mg 0.057mg 0%
Phenylalanine 0.449mg 0.155mg 0%
Valine 0.585mg 0.165mg 0%
Histidine 0.144mg 0.07mg 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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +180.4%
Contains more FatsFats +397.7%
Contains more CarbsCarbs +502.4%
Contains more OtherOther +1506.1%
Contains more WaterWater +745.9%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +146%
Contains more Poly. FatPolyunsaturated fat +303.8%
Contains less Sat. FatSaturated fat -89.5%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.