Marjoram vs. Kale
Nutrition comparison of Marjoram and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
marjoram
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in marjoram and kale:
- Both kale and marjoram are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Marjoram has more thiamin, niacin, Vitamin B6 and folate, however, kale contains more pantothenic acid.
- Marjoram is an excellent source of iron and protein.
USDA sources for nutritional information: Marjoram (Spices, marjoram, dried) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Marjoram is high in calories and kale has 87% less calories than marjoram - kale has 35 calories per 100 grams and marjoram has 271 calories.
For macronutrient ratios, marjoram is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Marjoram has a macronutrient ratio of 20:80:0 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Marjoram | Kale | |
|---|---|---|
| Protein | 20% | 28% |
| Carbohydrates | 80% | 41% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Marjoram is high in carbohydrates and kale has 93% less carbohydrates than marjoram - kale has 4.4g of total carbs per 100 grams and marjoram has 60.6g of carbohydrates.
dietary fiber
Both kale and marjoram are high in dietary fiber. Marjoram has 883% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and marjoram has 40.3g of dietary fiber.
sugar
Kale and marjoram contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and marjoram has 4.1g of sugar.
Protein
protein
Marjoram is an excellent source of protein and it has 334% more protein than kale - kale has 2.9g of protein per 100 grams and marjoram has 12.7g of protein.
Fat
saturated fat
Both kale and marjoram are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and marjoram has 0.53g of saturated fat.
Vitamins
Vitamin C
Both kale and marjoram are high in Vitamin C. Kale has 82% more Vitamin C than marjoram - kale has 93.4mg of Vitamin C per 100 grams and marjoram has 51.4mg of Vitamin C.
Vitamin A
Both kale and marjoram are high in Vitamin A. Marjoram has 67% more Vitamin A than kale - kale has 241ug of Vitamin A per 100 grams and marjoram has 403ug of Vitamin A.
Vitamin E
Kale and marjoram contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and marjoram has 1.7mg of Vitamin E.
Vitamin K
Both kale and marjoram are high in Vitamin K. Marjoram has 60% more Vitamin K than kale - kale has 389.6ug of Vitamin K per 100 grams and marjoram has 621.7ug of Vitamin K.
The B Vitamins
Marjoram has more thiamin, niacin, Vitamin B6 and folate, however, kale contains more pantothenic acid. Both marjoram and kale contain significant amounts of riboflavin.
| Marjoram | Kale | |
|---|---|---|
| Thiamin | 0.289 MG | 0.113 MG |
| Riboflavin | 0.316 MG | 0.347 MG |
| Niacin | 4.12 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 1.19 MG | 0.147 MG |
| Folate | 274 UG | 62 UG |
Minerals
calcium
Both kale and marjoram are high in calcium. Marjoram has 683% more calcium than kale - kale has 254mg of calcium per 100 grams and marjoram has 1990mg of calcium.
iron
Marjoram is an excellent source of iron and it has 50 times more iron than kale - kale has 1.6mg of iron per 100 grams and marjoram has 82.7mg of iron.
potassium
Both kale and marjoram are high in potassium. Marjoram has 337% more potassium than kale - kale has 348mg 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 kale per 100 grams, however, kale contains more isorhamnetin, kaempferol and quercetin than marjoram per 100 grams.
| Marjoram | Kale | |
|---|---|---|
| apigenin | 3.5 mg | ~ |
| isorhamnetin | ~ | 23.6 mg |
| kaempferol | ~ | 46.8 mg |
| Quercetin | ~ | 22.58 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 kale contain significant amounts of beta-carotene.
| Marjoram | Kale | |
|---|---|---|
| beta-carotene | 4806 UG | 2873 UG |
| lutein + zeaxanthin | 1895 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, marjoram has more alpha linoleic acid (ALA) than kale per 100 grams.
| Marjoram | Kale | |
|---|---|---|
| alpha linoleic acid | 3.23 G | 0.378 G |
| Total | 3.23 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, marjoram has more linoleic acid than kale per 100 grams.
| Marjoram | Kale | |
|---|---|---|
| linoleic acid | 1.175 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 1.175 G | 0.294 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 (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 kale or marjoram contain more calories in 100 grams?Marjoram is high in calories and kale has 90% less calories than marjoram - kale has 35 calories in 100g and marjoram has 271 calories.
Does kale or marjoram have more carbohydrates?
By weight, marjoram is high in carbohydrates and kale has 90% fewer carbohydrates than marjoram - kale has 4.4g of carbs for 100g and marjoram has 60.6g of carbohydrates.
Does kale or marjoram contain more calcium?
Both kale and marjoram are high in calcium. Marjoram has 680% more calcium than kale - kale has 254mg of calcium in 100 grams and marjoram has 1990mg of calcium.
Does kale or marjoram contain more iron?
Marjoram is an abundant source of iron and it has 50 times more iron than kale - kale has 1.6mg of iron in 100 grams and marjoram has 82.7mg of iron.
Does kale or marjoram contain more potassium?
Both kale and marjoram are high in potassium. Marjoram has 340% more potassium than kale - kale has 348mg of potassium in 100 grams and marjoram has 1522mg of potassium.