Oregano vs. Arugula
Nutrition comparison of Oregano and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oregano
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oregano and arugula:
- Both arugula and oregano are high in Vitamin K, calcium and potassium.
- Arugula has 17 times less saturated fat than oregano.
- Arugula is a great source of Vitamin A and Vitamin C.
- Oregano has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Oregano is a great source of protein.
- Oregano is an excellent source of Vitamin E, dietary fiber and iron.
USDA sources for nutritional information: Oregano (Spices, oregano, dried) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oregano is high in calories and arugula has 91% less calories than oregano - arugula has 25 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, oregano is much lighter in protein, much heavier in carbs and similar to arugula for fat. Oregano has a macronutrient ratio of 13:88:0 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oregano | Arugula | |
|---|---|---|
| Protein | 13% | 50% |
| Carbohydrates | 88% | 50% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and arugula has 95% less carbohydrates than oregano - arugula has 3.7g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.
dietary fiber
Oregano is an excellent source of dietary fiber and it has 25 times more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Arugula and oregano contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Oregano is a great source of protein and it has 249% more protein than arugula - arugula has 2.6g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Arugula has 17 times less saturated fat than oregano - arugula has 0.09g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 552% more Vitamin C than oregano - arugula has 15mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 40% more Vitamin A than oregano - arugula has 119ug 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 41 times more Vitamin E than arugula - arugula has 0.43mg of Vitamin E per 100 grams and oregano has 18.3mg of Vitamin E.
Vitamin K
Both arugula and oregano are high in Vitamin K. Oregano has 472% more Vitamin K than arugula - arugula has 108.6ug of Vitamin K per 100 grams and oregano has 621.7ug of Vitamin K.
The B Vitamins
Oregano has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both oregano and arugula contain significant amounts of pantothenic acid.
| Oregano | Arugula | |
|---|---|---|
| Thiamin | 0.177 MG | 0.044 MG |
| Riboflavin | 0.528 MG | 0.086 MG |
| Niacin | 4.64 MG | 0.305 MG |
| Pantothenic acid | 0.921 MG | 0.437 MG |
| Vitamin B6 | 1.044 MG | 0.073 MG |
| Folate | 237 UG | 97 UG |
Minerals
calcium
Both arugula and oregano are high in calcium. Oregano has 898% more calcium than arugula - arugula has 160mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Oregano is an excellent source of iron and it has 24 times more iron than arugula - arugula has 1.5mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both arugula and oregano are high in potassium. Oregano has 241% more potassium than arugula - arugula has 369mg 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, both oregano and arugula contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Oregano | Arugula | |
|---|---|---|
| beta-carotene | 1007 UG | 1424 UG |
| alpha-carotene | 20 UG | ~ |
| lutein + zeaxanthin | 1895 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oregano has more alpha linoleic acid (ALA) than arugula per 100 grams.
| Oregano | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.621 G | 0.17 G |
| Total | 0.621 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than arugula per 100 grams.
| Oregano | Arugula | |
|---|---|---|
| linoleic acid | 0.748 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.748 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.
Oregano g
()
|
Daily Values (%) |
Arugula g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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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 % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
|
MG % | |
| UG % |
|
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 % |
|
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 arugula or oregano contain more calories in 100 grams?Oregano is high in calories and arugula has 90% less calories than oregano - arugula has 25 calories in 100g and oregano has 265 calories.
Is arugula or oregano better for protein?
Oregano is a great source of protein and it has 250% more protein than arugula - arugula has 2.6g of protein per 100 grams and oregano has 9g of protein.
Does arugula or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and arugula has 100% fewer carbohydrates than oregano - arugula has 3.7g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does arugula or oregano contain more calcium?
Both arugula and oregano are high in calcium. Oregano has 900% more calcium than arugula - arugula has 160mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does arugula or oregano contain more iron?
Oregano is an abundant source of iron and it has 24 times more iron than arugula - arugula has 1.5mg of iron in 100 grams and oregano has 36.8mg of iron.
Does arugula or oregano contain more potassium?
Both arugula and oregano are high in potassium. Oregano has 240% more potassium than arugula - arugula has 369mg of potassium in 100 grams and oregano has 1260mg of potassium.