Walnut vs. Oregano
Nutrition comparison of Walnut and Oregano
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
oregano
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and oregano:
- Both walnut and oregano are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oregano has more riboflavin, niacin and folate.
- Oregano has signficantly more Vitamin A than walnut.
- Oregano is an excellent source of Vitamin E and Vitamin K.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Oregano (Spices, oregano, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and oregano are high in calories. Walnut has 147% more calories than oregano - walnut has 654 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to oregano per calorie. Walnut has a macronutrient ratio of 9:8:84 and for oregano, 13:88:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Oregano | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 8% | 88% |
| Fat | 84% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and walnut has 80% less carbohydrates than oregano - walnut has 13.7g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.
dietary fiber
Both walnut and oregano are high in dietary fiber. Oregano has 534% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Walnut and oregano contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Both walnut and oregano are high in protein. Walnut has 69% more protein than oregano - walnut has 15.2g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Walnut is high in saturated fat and oregano has 75% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Walnut and oregano contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Oregano has signficantly more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and oregano has 85ug of Vitamin A.
Vitamin E
Oregano is an excellent source of Vitamin E and it has 25 times more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and oregano has 18.3mg of Vitamin E.
Vitamin K
Oregano is an excellent source of Vitamin K and it has 229 times more Vitamin K than walnut - walnut has 2.7ug of Vitamin K per 100 grams and oregano has 621.7ug of Vitamin K.
The B Vitamins
Oregano has more riboflavin, niacin and folate. Both walnut and oregano contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Walnut | Oregano | |
|---|---|---|
| Thiamin | 0.341 MG | 0.177 MG |
| Riboflavin | 0.15 MG | 0.528 MG |
| Niacin | 1.125 MG | 4.64 MG |
| Pantothenic acid | 0.57 MG | 0.921 MG |
| Vitamin B6 | 0.537 MG | 1.044 MG |
| Folate | 98 UG | 237 UG |
Minerals
calcium
Both walnut and oregano are high in calcium. Oregano has 15 times more calcium than walnut - walnut has 98mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Both walnut and oregano are high in iron. Oregano has 11 times more iron than walnut - walnut has 2.9mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both walnut and oregano are high in potassium. Oregano has 186% more potassium than walnut - walnut has 441mg of potassium per 100 grams and oregano has 1260mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Walnut | Oregano | |
|---|---|---|
| beta-carotene | 12 UG | 1007 UG |
| lutein + zeaxanthin | 9 UG | 1895 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than oregano per 100 grams.
| Walnut | Oregano | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.621 G |
| Total | 9.08 G | 0.621 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than oregano per 100 grams.
| Walnut | Oregano | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.748 G |
| Total | 38.156 G | 0.748 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Walnut g
()
|
Daily Values (%) |
Oregano g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or oregano contain more calories in 100 grams?Both walnut and oregano are high in calories. Walnut has 150% more calories than oregano - walnut has 654 calories in 100g and oregano has 265 calories.
Does walnut or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and walnut has 80% fewer carbohydrates than oregano - walnut has 13.7g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does walnut or oregano contain more calcium?
Both walnut and oregano are high in calcium. Oregano has 15 times more calcium than walnut - walnut has 98mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does walnut or oregano contain more iron?
Both walnut and oregano are high in iron. Oregano has 11 times more iron than walnut - walnut has 2.9mg of iron in 100 grams and oregano has 36.8mg of iron.
Does walnut or oregano contain more potassium?
Both walnut and oregano are high in potassium. Oregano has 190% more potassium than walnut - walnut has 441mg of potassium in 100 grams and oregano has 1260mg of potassium.