Kiwi vs. Oregano
Nutrition comparison of Kiwi and Oregano
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
oregano
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and oregano:
- Both kiwi and oregano are high in dietary fiber and potassium.
- Kiwi has 52.4 times less saturated fat than oregano.
- Kiwi is an excellent source of Vitamin C.
- Oregano has 55% less sugar than kiwi.
- Oregano has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oregano has signficantly more Vitamin A than kiwi.
- Oregano is a great source of protein.
- Oregano is an excellent source of Vitamin E, Vitamin K, calcium and iron.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Oregano (Spices, oregano, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oregano is high in calories and kiwi has 77% less calories than oregano - kiwi has 61 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in fat and similar to oregano for carbs. Kiwi has a macronutrient ratio of 7:87:7 and for oregano, 13:88:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Oregano | |
|---|---|---|
| Protein | 7% | 13% |
| Carbohydrates | 87% | 88% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and kiwi has 79% less carbohydrates than oregano - kiwi has 14.7g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.
dietary fiber
Both kiwi and oregano are high in dietary fiber. Oregano has 13 times more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Oregano has 55% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Oregano is a great source of protein and it has 689% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Kiwi has 52.4 times less saturated fat than oregano - kiwi has 0.03g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 39 times more Vitamin C than oregano - kiwi has 92.7mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Oregano has signficantly more Vitamin A than kiwi - kiwi has 4ug 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 11 times more Vitamin E than kiwi - kiwi has 1.5mg 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 14 times more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and oregano has 621.7ug of Vitamin K.
The B Vitamins
Oregano has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Oregano | |
|---|---|---|
| Thiamin | 0.027 MG | 0.177 MG |
| Riboflavin | 0.025 MG | 0.528 MG |
| Niacin | 0.341 MG | 4.64 MG |
| Pantothenic acid | 0.183 MG | 0.921 MG |
| Vitamin B6 | 0.063 MG | 1.044 MG |
| Folate | 25 UG | 237 UG |
Minerals
calcium
Oregano is an excellent source of calcium and it has 45 times more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Oregano is an excellent source of iron and it has 117 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both kiwi and oregano are high in potassium. Oregano has 304% more potassium than kiwi - kiwi has 312mg 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,
| Kiwi | Oregano | |
|---|---|---|
| beta-carotene | 52 UG | 1007 UG |
| lutein + zeaxanthin | 122 UG | 1895 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oregano has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Oregano | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.621 G |
| Total | 0.042 G | 0.621 G |
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than kiwi per 100 grams.
| Kiwi | Oregano | |
|---|---|---|
| linoleic acid | 0.246 G | 0.748 G |
| Total | 0.246 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.
Kiwi g
()
|
Daily Values (%) |
Oregano 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 kiwi or oregano contain more calories in 100 grams?Oregano is high in calories and kiwi has 80% less calories than oregano - kiwi has 61 calories in 100g and oregano has 265 calories.
Does kiwi or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and kiwi has 80% fewer carbohydrates than oregano - kiwi has 14.7g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does kiwi or oregano contain more calcium?
Oregano is a rich source of calcium and it has 45 times more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does kiwi or oregano contain more iron?
Oregano is an abundant source of iron and it has 117 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and oregano has 36.8mg of iron.
Does kiwi or oregano contain more potassium?
Both kiwi and oregano are high in potassium. Oregano has 300% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and oregano has 1260mg of potassium.