Marjoram vs. Spinach
Nutrition comparison of Marjoram and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
marjoram
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in marjoram and spinach:
- Both spinach and marjoram are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber, iron and potassium.
- Marjoram has more thiamin, niacin and Vitamin B6, however, spinach contains more pantothenic acid.
- Marjoram is an excellent source of protein.
USDA sources for nutritional information: Marjoram (Spices, marjoram, dried) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Marjoram is high in calories and spinach has 92% less calories than marjoram - spinach has 23 calories per 100 grams and marjoram has 271 calories.
For macronutrient ratios, marjoram is much lighter in protein, heavier in carbs and heavier in fat compared to spinach per calorie. Marjoram has a macronutrient ratio of 14:68:18 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Marjoram | Spinach | |
|---|---|---|
| Protein | 14% | 39% |
| Carbohydrates | 68% | 49% |
| Fat | 18% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Marjoram is high in carbohydrates and spinach has 94% less carbohydrates than marjoram - spinach has 3.6g of total carbs per 100 grams and marjoram has 60.6g of carbohydrates.
dietary fiber
Both spinach and marjoram are high in dietary fiber. Marjoram has 17 times more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and marjoram has 40.3g of dietary fiber.
sugar
Spinach and marjoram contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and marjoram has 4.1g of sugar.
Protein
protein
Marjoram is an excellent source of protein and it has 343% more protein than spinach - spinach has 2.9g of protein per 100 grams and marjoram has 12.7g of protein.
Fat
saturated fat
Both spinach and marjoram are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and marjoram has 0.53g of saturated fat.
Vitamins
Vitamin C
Both spinach and marjoram are high in Vitamin C. Marjoram has 83% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and marjoram has 51.4mg of Vitamin C.
Vitamin A
Both spinach and marjoram are high in Vitamin A. Spinach has 16% more Vitamin A than marjoram - spinach has 469ug of Vitamin A per 100 grams and marjoram has 403ug of Vitamin A.
Vitamin E
Spinach and marjoram contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and marjoram has 1.7mg of Vitamin E.
Vitamin K
Both spinach and marjoram are high in Vitamin K. Marjoram has 29% more Vitamin K than spinach - spinach has 482.9ug of Vitamin K per 100 grams and marjoram has 621.7ug of Vitamin K.
The B Vitamins
Marjoram has more thiamin, niacin and Vitamin B6, however, spinach contains more pantothenic acid. Both marjoram and spinach contain significant amounts of riboflavin and folate.
| Marjoram | Spinach | |
|---|---|---|
| Thiamin | 0.289 MG | 0.078 MG |
| Riboflavin | 0.316 MG | 0.189 MG |
| Niacin | 4.12 MG | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | 1.19 MG | 0.195 MG |
| Folate | 274 UG | 194 UG |
Minerals
calcium
Both spinach and marjoram are high in calcium. Marjoram has 19 times more calcium than spinach - spinach has 99mg of calcium per 100 grams and marjoram has 1990mg of calcium.
iron
Both spinach and marjoram are high in iron. Marjoram has 29 times more iron than spinach - spinach has 2.7mg of iron per 100 grams and marjoram has 82.7mg of iron.
potassium
Both spinach and marjoram are high in potassium. Marjoram has 173% more potassium than spinach - spinach has 558mg 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 spinach per 100 grams, however, spinach contains more luteolin, kaempferol, myricetin and quercetin than marjoram per 100 grams.
| Marjoram | Spinach | |
|---|---|---|
| apigenin | 3.5 mg | ~ |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 mg |
| Quercetin | ~ | 3.97 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 spinach contain significant amounts of beta-carotene.
| Marjoram | Spinach | |
|---|---|---|
| beta-carotene | 4806 UG | 5626 UG |
| lutein + zeaxanthin | 1895 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, marjoram has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Marjoram | Spinach | |
|---|---|---|
| alpha linoleic acid | 3.23 G | 0.138 G |
| Total | 3.23 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, marjoram has more linoleic acid than spinach per 100 grams.
| Marjoram | Spinach | |
|---|---|---|
| linoleic acid | 1.175 G | 0.026 G |
| Total | 1.175 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Marjoram or Spinach .
Marjoram g
()
|
Daily Values (%) |
Spinach g
()
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or marjoram contain more calories in 100 grams?Marjoram is high in calories and spinach has 90% less calories than marjoram - spinach has 23 calories in 100g and marjoram has 271 calories.
Is spinach or marjoram better for protein?
Marjoram is a fantastic source of protein and it has 340% more protein than spinach - spinach has 2.9g of protein per 100 grams and marjoram has 12.7g of protein.
Does spinach or marjoram have more carbohydrates?
By weight, marjoram is high in carbohydrates and spinach has 90% fewer carbohydrates than marjoram - spinach has 3.6g of carbs for 100g and marjoram has 60.6g of carbohydrates.
Does spinach or marjoram contain more calcium?
Both spinach and marjoram are high in calcium. Marjoram has 19 times more calcium than spinach - spinach has 99mg of calcium in 100 grams and marjoram has 1990mg of calcium.
Does spinach or marjoram contain more iron?
Both spinach and marjoram are high in iron. Marjoram has 29 times more iron than spinach - spinach has 2.7mg of iron in 100 grams and marjoram has 82.7mg of iron.
Does spinach or marjoram contain more potassium?
Both spinach and marjoram are high in potassium. Marjoram has 170% more potassium than spinach - spinach has 558mg of potassium in 100 grams and marjoram has 1522mg of potassium.