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  6. Oregano vs. Walnut

Oregano vs. Walnut — In-Depth Nutrition Comparison

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Important differences between oregano and walnut

  • Oregano has more vitamin K, iron, calcium, fiber, vitamin E, manganese, vitamin B6, folate, and vitamin A; however, walnut has more copper.
  • Oregano's daily need coverage for vitamin K is 516% more.
  • Oregano has 85 times more vitamin A than walnut. Oregano has 1701 IU of vitamin A, while walnut has 20 IU.

The food varieties used in the comparison are Spices, oregano, dried and Nuts, walnuts, english.

Infographic

Oregano vs Walnut 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%
Walnut
Walnut
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +70.9%
Contains more CalciumCalcium +1529.6%
Contains more PotassiumPotassium +185.7%
Contains more IronIron +1164.6%
Contains more ManganeseManganese +46.2%
Contains more CopperCopper +150.6%
Contains more ZincZinc +14.9%
Contains more PhosphorusPhosphorus +133.8%
Contains less SodiumSodium -92%
~equal in Selenium ~4.9µg

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%
Walnut
Walnut
1
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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin CVitamin C +76.9%
Contains more Vitamin AVitamin A +8400%
Contains more Vitamin EVitamin E +2508.6%
Contains more Vitamin B2Vitamin B2 +252%
Contains more Vitamin B3Vitamin B3 +312.4%
Contains more Vitamin B5Vitamin B5 +61.6%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more Vitamin KVitamin K +22925.9%
Contains more FolateFolate +141.8%
Contains more Vitamin B1Vitamin B1 +92.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oregano Walnut DV% diff.
Vitamin K 621.7µg 2.7µg 516%
Iron 36.8mg 2.91mg 424%
Polyunsaturated fat 1.369g 47.174g 305%
Calcium 1597mg 98mg 150%
Fiber 42.5g 6.7g 143%
Vitamin E 18.26mg 0.7mg 117%
Copper 0.633mg 1.586mg 106%
Fats 4.28g 65.21g 94%
Manganese 4.99mg 3.414mg 69%
Vitamin B6 1.044mg 0.537mg 39%
Folate 237µg 98µg 35%
Vitamin B2 0.528mg 0.15mg 29%
Phosphorus 148mg 346mg 28%
Magnesium 270mg 158mg 27%
Potassium 1260mg 441mg 24%
Vitamin B3 4.64mg 1.125mg 22%
Saturated fat 1.551g 6.126g 21%
Monounsaturated fat 0.716g 8.933g 21%
Calories 265kcal 654kcal 19%
Carbs 68.92g 13.71g 18%
Vitamin B1 0.177mg 0.341mg 14%
Protein 9g 15.23g 12%
Vitamin A 85µg 1µg 9%
Vitamin B5 0.921mg 0.57mg 7%
Zinc 2.69mg 3.09mg 4%
Vitamin C 2.3mg 1.3mg 1%
Sodium 25mg 2mg 1%
Selenium 4.5µg 4.9µg 1%
Choline 32.3mg 39.2mg 1%
Fructose 1.13g 0.09g 1%
Protein per 100 calories 3.4g 2.3g N/A
Calories per 10 g protein 294kcal 429kcal N/A
Weight per 100 calories 38g 15g N/A
Unsaturated / Saturated Fat ratio 1.3 9.2 N/A
Net carbs 26.42g 7.01g N/A
Sugar 4.09g 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.203mg 0.17mg 0%
Threonine 0.322mg 0.596mg 0%
Isoleucine 0.441mg 0.625mg 0%
Leucine 0.78mg 1.17mg 0%
Lysine 0.5mg 0.424mg 0%
Methionine 0.127mg 0.236mg 0%
Phenylalanine 0.449mg 0.711mg 0%
Valine 0.585mg 0.753mg 0%
Histidine 0.144mg 0.391mg 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
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +402.7%
Contains more WaterWater +144%
Contains more OtherOther +342.1%
Contains more ProteinProtein +69.2%
Contains more FatsFats +1423.6%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -74.7%
Contains more Mono. FatMonounsaturated fat +1147.6%
Contains more Poly. FatPolyunsaturated fat +3345.9%

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
Walnut
Walnut
2
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +2275%
Contains more FructoseFructose +1155.6%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +167%
~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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.