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  6. Spearmint vs. Oregano

Spearmint vs. Oregano — In-Depth Nutrition Comparison

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Important differences between spearmint and oregano

  • Spearmint has more vitamin A; however, oregano has more iron, manganese, fiber, calcium, vitamin B6, magnesium, copper, folate, and vitamin B2.
  • Oregano's daily need coverage for iron is 312% more.
  • Spearmint has 2 times more vitamin A than oregano. Spearmint has 4054 IU of vitamin A, while oregano has 1701 IU.

The food varieties used in the comparison are Spearmint, fresh and Spices, oregano, dried.

Infographic

Spearmint vs Oregano 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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
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%
Contains more MagnesiumMagnesium +328.6%
Contains more CalciumCalcium +702.5%
Contains more PotassiumPotassium +175.1%
Contains more IronIron +210%
Contains more CopperCopper +163.8%
Contains more ZincZinc +146.8%
Contains more PhosphorusPhosphorus +146.7%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +346.3%

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 44% 0% 68% 0% 20% 40% 18% 15% 36% 0% 0% 79%
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%
Contains more Vitamin CVitamin C +478.3%
Contains more Vitamin AVitamin A +138.8%
Contains more Vitamin B1Vitamin B1 +126.9%
Contains more Vitamin B2Vitamin B2 +201.7%
Contains more Vitamin B3Vitamin B3 +389.5%
Contains more Vitamin B5Vitamin B5 +268.4%
Contains more Vitamin B6Vitamin B6 +560.8%
Contains more FolateFolate +125.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spearmint Oregano DV% diff.
Vitamin K 621.7µg 518%
Iron 11.87mg 36.8mg 312%
Manganese 1.118mg 4.99mg 168%
Fiber 6.8g 42.5g 143%
Calcium 199mg 1597mg 140%
Vitamin E 18.26mg 122%
Vitamin B6 0.158mg 1.044mg 68%
Magnesium 63mg 270mg 49%
Copper 0.24mg 0.633mg 44%
Folate 105µg 237µg 33%
Vitamin B2 0.175mg 0.528mg 27%
Potassium 458mg 1260mg 24%
Vitamin B3 0.948mg 4.64mg 23%
Carbs 8.41g 68.92g 20%
Zinc 1.09mg 2.69mg 15%
Phosphorus 60mg 148mg 13%
Vitamin A 203µg 85µg 13%
Vitamin B5 0.25mg 0.921mg 13%
Vitamin C 13.3mg 2.3mg 12%
Calories 44kcal 265kcal 11%
Protein 3.29g 9g 11%
Selenium 4.5µg 8%
Vitamin B1 0.078mg 0.177mg 8%
Polyunsaturated fat 0.394g 1.369g 7%
Choline 32.3mg 6%
Saturated fat 0.191g 1.551g 6%
Fats 0.73g 4.28g 5%
Monounsaturated fat 0.025g 0.716g 2%
Fructose 1.13g 1%
Protein per 100 calories 7.5g 3.4g N/A
Calories per 10 g protein 134kcal 294kcal N/A
Weight per 100 calories 227g 38g N/A
Unsaturated / Saturated Fat ratio 2.2 1.3 N/A
Net carbs 1.61g 26.42g N/A
Sugar 4.09g N/A
Sodium 30mg 25mg 0%
Tryptophan 0.05mg 0.203mg 0%
Threonine 0.135mg 0.322mg 0%
Isoleucine 0.135mg 0.441mg 0%
Leucine 0.247mg 0.78mg 0%
Lysine 0.141mg 0.5mg 0%
Methionine 0.046mg 0.127mg 0%
Phenylalanine 0.168mg 0.449mg 0%
Valine 0.164mg 0.585mg 0%
Histidine 0.066mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more WaterWater +761.5%
Contains more ProteinProtein +173.6%
Contains more FatsFats +486.3%
Contains more CarbsCarbs +719.5%
Contains more OtherOther +289.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +2764%
Contains more Poly. FatPolyunsaturated fat +247.5%

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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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.