Basil vs. Oregano
Nutrition comparison of Basil and Oregano
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
oregano
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and oregano:
- Both oregano and basil are high in Vitamin K, calcium, iron and potassium.
- Basil has 36.8 times less saturated fat than oregano.
- Basil is a great source of Vitamin C.
- Basil is an excellent source of Vitamin A.
- Oregano has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oregano is a great source of protein.
- Oregano is an excellent source of Vitamin E and dietary fiber.
USDA sources for nutritional information: Basil (Basil, fresh) and Oregano (Spices, oregano, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oregano is high in calories and basil has 91% less calories than oregano - oregano has 265 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, basil is much heavier in protein, much lighter in carbs and much heavier in fat compared to oregano per calorie. Basil has a macronutrient ratio of 43:32:24 and for oregano, 13:88:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Oregano | |
|---|---|---|
| Protein | 43% | 13% |
| Carbohydrates | 32% | 88% |
| Fat | 24% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and basil has 96% less carbohydrates than oregano - oregano has 68.9g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
dietary fiber
Oregano is an excellent source of dietary fiber and it has 25 times more dietary fiber than basil - oregano has 42.5g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Oregano and basil contain similar amounts of sugar - oregano has 4.1g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Oregano is a great source of protein and it has 186% more protein than basil - oregano has 9g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Basil has 36.8 times less saturated fat than oregano - oregano has 1.6g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Basil is a great source of Vitamin C and it has 683% more Vitamin C than oregano - oregano has 2.3mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Basil is an excellent source of Vitamin A and it has 211% more Vitamin A than oregano - oregano has 85ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Oregano is an excellent source of Vitamin E and it has 21 times more Vitamin E than basil - oregano has 18.3mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Both oregano and basil are high in Vitamin K. Oregano has 50% more Vitamin K than basil - oregano has 621.7ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Oregano has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Basil | Oregano | |
|---|---|---|
| Thiamin | 0.034 MG | 0.177 MG |
| Riboflavin | 0.076 MG | 0.528 MG |
| Niacin | 0.902 MG | 4.64 MG |
| Pantothenic acid | 0.209 MG | 0.921 MG |
| Vitamin B6 | 0.155 MG | 1.044 MG |
| Folate | 68 UG | 237 UG |
Minerals
calcium
Both oregano and basil are high in calcium. Oregano has 802% more calcium than basil - oregano has 1597mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Both oregano and basil are high in iron. Oregano has 10 times more iron than basil - oregano has 36.8mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both oregano and basil are high in potassium. Oregano has 327% more potassium than basil - oregano has 1260mg 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,
| Basil | Oregano | |
|---|---|---|
| beta-carotene | 3142 UG | 1007 UG |
| lutein + zeaxanthin | 5650 UG | 1895 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both basil and oregano contain significant amounts of alpha linoleic acid (ALA).
| Basil | Oregano | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.621 G |
| Total | 0.316 G | 0.621 G |
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than basil per 100 grams.
| Basil | Oregano | |
|---|---|---|
| linoleic acid | 0.073 G | 0.748 G |
| Total | 0.073 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.
Basil 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 % |
|
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 oregano or basil contain more calories in 100 grams?Oregano is high in calories and basil has 90% less calories than oregano - oregano has 265 calories in 100g and basil has 23 calories.
Is oregano or basil better for protein?
Oregano is a great source of protein and it has 190% more protein than basil - oregano has 9g of protein per 100 grams and basil has 3.2g of protein.
Does oregano or basil have more carbohydrates?
By weight, oregano is high in carbohydrates and basil has 100% fewer carbohydrates than oregano - oregano has 68.9g of carbs for 100g and basil has 2.7g of carbohydrates.
Does oregano or basil contain more calcium?
Both oregano and basil are high in calcium. Oregano has 800% more calcium than basil - oregano has 1597mg of calcium in 100 grams and basil has 177mg of calcium.
Does oregano or basil contain more iron?
Both oregano and basil are high in iron. Oregano has 10 times more iron than basil - oregano has 36.8mg of iron in 100 grams and basil has 3.2mg of iron.
Does oregano or basil contain more potassium?
Both oregano and basil are high in potassium. Oregano has 330% more potassium than basil - oregano has 1260mg of potassium in 100 grams and basil has 295mg of potassium.