Basil vs. Marjoram
Nutrition comparison of Basil and Marjoram
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
marjoram
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and marjoram:
- Both marjoram and basil are high in Vitamin A, Vitamin C, Vitamin K, calcium, iron and potassium.
- Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, basil contains more pantothenic acid.
- Marjoram is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Basil (Basil, fresh) and Marjoram (Spices, marjoram, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Marjoram is high in calories and basil has 92% less calories than marjoram - marjoram has 271 calories per 100 grams and basil has 23 calories.
| Basil | Marjoram | |
|---|---|---|
| Protein | 43% | 20% |
| Carbohydrates | 32% | 80% |
| Fat | 24% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Marjoram is high in carbohydrates and basil has 96% less carbohydrates than marjoram - marjoram has 60.6g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
dietary fiber
Marjoram is an excellent source of dietary fiber and it has 24 times more dietary fiber than basil - marjoram has 40.3g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Marjoram and basil contain similar amounts of sugar - marjoram has 4.1g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Marjoram is an excellent source of protein and it has 302% more protein than basil - marjoram has 12.7g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both marjoram and basil are low in saturated fat - marjoram has 0.53g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Both marjoram and basil are high in Vitamin C. Marjoram has 186% more Vitamin C than basil - marjoram has 51.4mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Both marjoram and basil are high in Vitamin A. Marjoram has 53% more Vitamin A than basil - marjoram has 403ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Marjoram and basil contain similar amounts of Vitamin E - marjoram has 1.7mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Both marjoram and basil are high in Vitamin K. Marjoram has 50% more Vitamin K than basil - marjoram has 621.7ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, basil contains more pantothenic acid.
| Basil | Marjoram | |
|---|---|---|
| Thiamin | 0.034 MG | 0.289 MG |
| Riboflavin | 0.076 MG | 0.316 MG |
| Niacin | 0.902 MG | 4.12 MG |
| Pantothenic acid | 0.209 MG | ~ |
| Vitamin B6 | 0.155 MG | 1.19 MG |
| Folate | 68 UG | 274 UG |
Minerals
calcium
Both marjoram and basil are high in calcium. Marjoram has 10 times more calcium than basil - marjoram has 1990mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Both marjoram and basil are high in iron. Marjoram has 25 times more iron than basil - marjoram has 82.7mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both marjoram and basil are high in potassium. Marjoram has 416% more potassium than basil - marjoram has 1522mg of potassium per 100 grams and basil has 295mg 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, both basil and marjoram contain significant amounts of beta-carotene.
| Basil | Marjoram | |
|---|---|---|
| beta-carotene | 3142 UG | 4806 UG |
| lutein + zeaxanthin | 5650 UG | 1895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, marjoram has more alpha linoleic acid (ALA) than basil per 100 grams.
| Basil | Marjoram | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 3.23 G |
| Total | 0.316 G | 3.23 G |
omega 6s
Comparing omega-6 fatty acids, marjoram has more linoleic acid than basil per 100 grams.
| Basil | Marjoram | |
|---|---|---|
| linoleic acid | 0.073 G | 1.175 G |
| Total | 0.073 G | 1.175 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.
Basil g
()
|
Daily Values (%) |
Marjoram g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 marjoram or basil contain more calories in 100 grams?Marjoram is high in calories and basil has 90% less calories than marjoram - marjoram has 271 calories in 100g and basil has 23 calories.
Is marjoram or basil better for protein?
Marjoram is a fantastic source of protein and it has 300% more protein than basil - marjoram has 12.7g of protein per 100 grams and basil has 3.2g of protein.
Does marjoram or basil have more carbohydrates?
By weight, marjoram is high in carbohydrates and basil has 100% fewer carbohydrates than marjoram - marjoram has 60.6g of carbs for 100g and basil has 2.7g of carbohydrates.
Does marjoram or basil contain more calcium?
Both marjoram and basil are high in calcium. Marjoram has 10 times more calcium than basil - marjoram has 1990mg of calcium in 100 grams and basil has 177mg of calcium.
Does marjoram or basil contain more iron?
Both marjoram and basil are high in iron. Marjoram has 25 times more iron than basil - marjoram has 82.7mg of iron in 100 grams and basil has 3.2mg of iron.
Does marjoram or basil contain more potassium?
Both marjoram and basil are high in potassium. Marjoram has 420% more potassium than basil - marjoram has 1522mg of potassium in 100 grams and basil has 295mg of potassium.