Oregano vs. Garlic
Nutrition comparison of Oregano and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oregano
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oregano and garlic:
- Both garlic and oregano are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Garlic has 16.4 times less saturated fat than oregano.
- Garlic is an excellent source of Vitamin C.
- Oregano has more riboflavin, niacin and folate.
- Oregano has signficantly more Vitamin A than garlic.
- Oregano is a great source of protein.
- Oregano is an excellent source of Vitamin E, Vitamin K and iron.
USDA sources for nutritional information: Oregano (Spices, oregano, dried) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and oregano are high in calories. Oregano has 78% more calories than garlic - garlic has 149 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, oregano is heavier in carbs and similar to garlic for protein and fat. Oregano has a macronutrient ratio of 13:88:0 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oregano | Garlic | |
|---|---|---|
| Protein | 13% | 16% |
| Carbohydrates | 88% | 82% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and oregano are high in carbohydrates. Oregano has 108% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.
dietary fiber
Both garlic and oregano are high in dietary fiber. Oregano has 19 times more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Garlic and oregano contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Oregano is a great source of protein and it has 42% more protein than garlic - garlic has 6.4g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Garlic has 16.4 times less saturated fat than oregano - garlic has 0.09g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 12 times more Vitamin C than oregano - garlic has 31.2mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Oregano has signficantly more Vitamin A than garlic - oregano has 85ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Oregano is an excellent source of Vitamin E and it has 227 times more Vitamin E than garlic - garlic has 0.08mg 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 364 times more Vitamin K than garlic - garlic has 1.7ug 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 oregano and garlic contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Oregano | Garlic | |
|---|---|---|
| Thiamin | 0.177 MG | 0.2 MG |
| Riboflavin | 0.528 MG | 0.11 MG |
| Niacin | 4.64 MG | 0.7 MG |
| Pantothenic acid | 0.921 MG | 0.596 MG |
| Vitamin B6 | 1.044 MG | 1.235 MG |
| Folate | 237 UG | 3 UG |
Minerals
calcium
Both garlic and oregano are high in calcium. Oregano has 782% more calcium than garlic - garlic has 181mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Oregano is an excellent source of iron and it has 20 times more iron than garlic - garlic has 1.7mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both garlic and oregano are high in potassium. Oregano has 214% more potassium than garlic - garlic has 401mg 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,
| Oregano | Garlic | |
|---|---|---|
| beta-carotene | 1007 UG | 5 UG |
| alpha-carotene | 20 UG | ~ |
| lutein + zeaxanthin | 1895 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oregano has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Oregano | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.621 G | 0.02 G |
| Total | 0.621 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than garlic per 100 grams.
| Oregano | Garlic | |
|---|---|---|
| linoleic acid | 0.748 G | 0.229 G |
| Total | 0.748 G | 0.229 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.
Oregano 1g
(
tsp, leaves
)
|
Daily Values (%) |
Garlic 136g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 2.7KCAL 0.1% |
|
5% | calories | >999% |
|
203KCAL 10% | |
| 0.69G 0.3% |
|
5% | carbohydrates | >999% |
|
45G 18% | |
| 0.43G 2% |
|
5% | dietary fiber | 574% |
|
2.9G 11% | |
| 0.04G | 5% | sugar | >999% | 1.4G | |||
| 0.04G 0.1% |
|
5% | total fat | >999% |
|
0.68G 1% | |
| 0.02G 0.1% |
|
5% | saturated fat | 498% |
|
0.12G 1% | |
| 0.01G | 5% | monounsaturated fat | 5% | 0.01G | |||
| 0.01G | 5% | polyunsaturated fat | >999% | 0.34G | |||
|
|
5% | sodium | >999% |
|
23MG 2% | ||
| 5% | Vitamins and Minerals | 5% | |||||
| 0.85UG 0.1% |
|
>999% | Vitamin A | 5% |
|
||
|
|
5% | Vitamin C | >999% |
|
42MG 57% | ||
| 16MG 2% |
|
5% | calcium | >999% |
|
246MG 25% | |
| 0.37MG 2% |
|
5% | iron | 521% |
|
2.3MG 13% | |
| 2.7MG 1% |
|
5% | magnesium | >999% |
|
34MG 11% | |
| 13MG 1% |
|
5% | potassium | >999% |
|
545MG 24% | |
| 0MG 0.2% |
|
5% | thiamin (Vit B1) | >999% |
|
0.27MG 25% | |
| 0.01MG 1% |
|
5% | riboflavin (Vit B2) | >999% |
|
0.15MG 14% | |
| 0.05MG 0.3% |
|
5% | niacin (Vit B3) | >999% |
|
0.95MG 7% | |
| 0.01MG 1% |
|
5% | Vitamin B6 | >999% |
|
1.7MG 129% | |
| 0.01MG 0.2% |
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.81MG 16% | |
| 2.4UG 1% |
|
5% | folate (Vit B9) | 71% |
|
4.1UG 1% | |
| 0.18MG 1% |
|
64% | Vitamin E | 5% |
|
0.11MG 1% | |
| 6.2UG 7% |
|
170% | Vitamin K | 5% |
|
2.3UG 3% | |
| 0.09G 0.2% |
|
5% | protein | >999% |
|
8.6G 17% | |
| 0.32MG 0.1% |
|
5% | choline | >999% |
|
32MG 7% | |
| 0.01MG 1% |
|
5% | copper | >999% |
|
0.41MG 34% | |
| 0.05MG 3% |
|
5% | manganese | >999% |
|
2.3MG 126% | |
| 1.5MG 0.2% |
|
5% | phosphorus | >999% |
|
208MG 30% | |
| 0.05UG 0.1% |
|
5% | selenium | >999% |
|
19UG 35% | |
| 0.03MG 0.3% |
|
5% | zinc | >999% |
|
1.6MG 20% | |
| 0.1G | 5% | Water | >999% | 80G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does garlic or oregano contain more calories in 100 grams?Both garlic and oregano are high in calories. Oregano has 80% more calories than garlic - garlic has 149 calories in 100g and oregano has 265 calories.
Does garlic or oregano have more carbohydrates?
By weight, both garlic and oregano are high in carbohydrates. oregano has 110% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does garlic or oregano contain more calcium?
Both garlic and oregano are high in calcium. Oregano has 780% more calcium than garlic - garlic has 181mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does garlic or oregano contain more iron?
Oregano is an abundant source of iron and it has 20 times more iron than garlic - garlic has 1.7mg of iron in 100 grams and oregano has 36.8mg of iron.
Does garlic or oregano contain more potassium?
Both garlic and oregano are high in potassium. Oregano has 210% more potassium than garlic - garlic has 401mg of potassium in 100 grams and oregano has 1260mg of potassium.