Marjoram vs. Arugula
Nutrition comparison of Marjoram and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
marjoram
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in marjoram and arugula:
- Both arugula and marjoram are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
- Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, arugula contains more pantothenic acid.
- Marjoram is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Marjoram (Spices, marjoram, dried) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Marjoram is high in calories and arugula has 91% less calories than marjoram - arugula has 25 calories per 100 grams and marjoram has 271 calories.
For macronutrient ratios, marjoram is much lighter in protein, much heavier in carbs and similar to arugula for fat. Marjoram has a macronutrient ratio of 20:80:0 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Marjoram | Arugula | |
|---|---|---|
| Protein | 20% | 50% |
| Carbohydrates | 80% | 50% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Marjoram is high in carbohydrates and arugula has 94% less carbohydrates than marjoram - arugula has 3.7g of total carbs per 100 grams and marjoram has 60.6g of carbohydrates.
dietary fiber
Marjoram is an excellent source of dietary fiber and it has 24 times more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and marjoram has 40.3g of dietary fiber.
sugar
Arugula and marjoram contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and marjoram has 4.1g of sugar.
Protein
protein
Marjoram is an excellent source of protein and it has 391% more protein than arugula - arugula has 2.6g of protein per 100 grams and marjoram has 12.7g of protein.
Fat
saturated fat
Both arugula and marjoram are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and marjoram has 0.53g of saturated fat.
Vitamins
Vitamin C
Both arugula and marjoram are high in Vitamin C. Marjoram has 243% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and marjoram has 51.4mg of Vitamin C.
Vitamin A
Both arugula and marjoram are high in Vitamin A. Marjoram has 239% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and marjoram has 403ug of Vitamin A.
Vitamin E
Arugula and marjoram contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and marjoram has 1.7mg of Vitamin E.
Vitamin K
Both arugula and marjoram are high in Vitamin K. Marjoram has 472% more Vitamin K than arugula - arugula has 108.6ug of Vitamin K per 100 grams and marjoram has 621.7ug of Vitamin K.
The B Vitamins
Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, arugula contains more pantothenic acid.
| Marjoram | Arugula | |
|---|---|---|
| Thiamin | 0.289 MG | 0.044 MG |
| Riboflavin | 0.316 MG | 0.086 MG |
| Niacin | 4.12 MG | 0.305 MG |
| Pantothenic acid | ~ | 0.437 MG |
| Vitamin B6 | 1.19 MG | 0.073 MG |
| Folate | 274 UG | 97 UG |
Minerals
calcium
Both arugula and marjoram are high in calcium. Marjoram has 11 times more calcium than arugula - arugula has 160mg of calcium per 100 grams and marjoram has 1990mg of calcium.
iron
Marjoram is an excellent source of iron and it has 55 times more iron than arugula - arugula has 1.5mg of iron per 100 grams and marjoram has 82.7mg of iron.
potassium
Both arugula and marjoram are high in potassium. Marjoram has 312% more potassium than arugula - arugula has 369mg of potassium per 100 grams and marjoram has 1522mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, marjoram has more apigenin than arugula per 100 grams, however, arugula contains more isorhamnetin, kaempferol and quercetin than marjoram per 100 grams.
| Marjoram | Arugula | |
|---|---|---|
| apigenin | 3.5 mg | ~ |
| isorhamnetin | ~ | 4.3 mg |
| kaempferol | ~ | 34.89 mg |
| Quercetin | ~ | 7.92 mg |
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 marjoram and arugula contain significant amounts of lutein + zeaxanthin.
| Marjoram | Arugula | |
|---|---|---|
| beta-carotene | 4806 UG | 1424 UG |
| lutein + zeaxanthin | 1895 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, marjoram has more alpha linoleic acid (ALA) than arugula per 100 grams.
| Marjoram | Arugula | |
|---|---|---|
| alpha linoleic acid | 3.23 G | 0.17 G |
| Total | 3.23 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, marjoram has more linoleic acid than arugula per 100 grams.
| Marjoram | Arugula | |
|---|---|---|
| linoleic acid | 1.175 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.175 G | 0.132 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.
Marjoram g
()
|
Daily Values (%) |
Arugula 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 % |
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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 arugula or marjoram contain more calories in 100 grams?Marjoram is high in calories and arugula has 90% less calories than marjoram - arugula has 25 calories in 100g and marjoram has 271 calories.
Is arugula or marjoram better for protein?
Marjoram is a fantastic source of protein and it has 390% more protein than arugula - arugula has 2.6g of protein per 100 grams and marjoram has 12.7g of protein.
Does arugula or marjoram have more carbohydrates?
By weight, marjoram is high in carbohydrates and arugula has 90% fewer carbohydrates than marjoram - arugula has 3.7g of carbs for 100g and marjoram has 60.6g of carbohydrates.
Does arugula or marjoram contain more calcium?
Both arugula and marjoram are high in calcium. Marjoram has 11 times more calcium than arugula - arugula has 160mg of calcium in 100 grams and marjoram has 1990mg of calcium.
Does arugula or marjoram contain more iron?
Marjoram is an abundant source of iron and it has 55 times more iron than arugula - arugula has 1.5mg of iron in 100 grams and marjoram has 82.7mg of iron.
Does arugula or marjoram contain more potassium?
Both arugula and marjoram are high in potassium. Marjoram has 310% more potassium than arugula - arugula has 369mg of potassium in 100 grams and marjoram has 1522mg of potassium.