Mint vs. Oregano
Nutrition comparison of Mint and Oregano
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
oregano
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and oregano:
- Both oregano and mint are high in calcium, dietary fiber, iron and potassium.
- Mint has 5.3 times less saturated fat than oregano.
- Mint is an excellent source of Vitamin A and Vitamin C.
- Oregano has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oregano is a great source of protein.
- Oregano is an excellent source of Vitamin E and Vitamin K.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Oregano (Spices, oregano, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oregano is high in calories and mint has 74% less calories than oregano - oregano has 265 calories per 100 grams and mint has 70 calories.
| Mint | Oregano | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | ~ | 88% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and mint has 78% less carbohydrates than oregano - oregano has 68.9g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both oregano and mint are high in dietary fiber. Oregano has 431% more dietary fiber than mint - oregano has 42.5g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than oregano - oregano has 4.1g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Oregano is a great source of protein and it has 140% more protein than mint - oregano has 9g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Mint has 5.3 times less saturated fat than oregano - oregano has 1.6g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Mint is an excellent source of Vitamin C and it has 12 times more Vitamin C than oregano - oregano has 2.3mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Mint is an excellent source of Vitamin A and it has 149% more Vitamin A than oregano - oregano has 85ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Oregano is an excellent source of Vitamin E and it has more Vitamin E than mint - oregano has 18.3mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Oregano is an excellent source of Vitamin K and it has more Vitamin K than mint - oregano has 621.7ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Oregano has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both mint and oregano contain significant amounts of riboflavin.
| Mint | Oregano | |
|---|---|---|
| Thiamin | 0.082 MG | 0.177 MG |
| Riboflavin | 0.266 MG | 0.528 MG |
| Niacin | 1.706 MG | 4.64 MG |
| Pantothenic acid | 0.338 MG | 0.921 MG |
| Vitamin B6 | 0.129 MG | 1.044 MG |
| Folate | 114 UG | 237 UG |
Minerals
calcium
Both oregano and mint are high in calcium. Oregano has 557% more calcium than mint - oregano has 1597mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Both oregano and mint are high in iron. Oregano has 624% more iron than mint - oregano has 36.8mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both oregano and mint are high in potassium. Oregano has 121% more potassium than mint - oregano has 1260mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mint and oregano contain significant amounts of alpha linoleic acid (ALA).
| Mint | Oregano | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.621 G |
| Total | 0.435 G | 0.621 G |
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than mint per 100 grams.
| Mint | Oregano | |
|---|---|---|
| linoleic acid | 0.069 G | 0.748 G |
| Total | 0.069 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.
Mint g
()
|
Daily Values (%) |
Oregano g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 oregano or mint contain more calories in 100 grams?Oregano is high in calories and mint has 70% less calories than oregano - oregano has 265 calories in 100g and mint has 70 calories.
Does oregano or mint have more carbohydrates?
By weight, oregano is high in carbohydrates and mint has 80% fewer carbohydrates than oregano - oregano has 68.9g of carbs for 100g and mint has 14.9g of carbohydrates.
Does oregano or mint contain more calcium?
Both oregano and mint are high in calcium. Oregano has 560% more calcium than mint - oregano has 1597mg of calcium in 100 grams and mint has 243mg of calcium.
Does oregano or mint contain more iron?
Both oregano and mint are high in iron. Oregano has 620% more iron than mint - oregano has 36.8mg of iron in 100 grams and mint has 5.1mg of iron.
Does oregano or mint contain more potassium?
Both oregano and mint are high in potassium. Oregano has 120% more potassium than mint - oregano has 1260mg of potassium in 100 grams and mint has 569mg of potassium.