Oregano vs. Asparagus
Nutrition comparison of Oregano and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oregano
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oregano and asparagus:
- Both asparagus and oregano are high in dietary fiber, iron and potassium.
- Asparagus has 37.7 times less saturated fat than oregano.
- Oregano has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oregano is a great source of protein.
- Oregano is an excellent source of Vitamin E, Vitamin K and calcium.
USDA sources for nutritional information: Oregano (Spices, oregano, dried) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oregano is high in calories and asparagus has 92% less calories than oregano - asparagus has 20 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, oregano is much lighter in protein, much heavier in carbs and lighter in fat compared to asparagus per calorie. Oregano has a macronutrient ratio of 13:88:0 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oregano | Asparagus | |
|---|---|---|
| Protein | 13% | 34% |
| Carbohydrates | 88% | 61% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and asparagus has 94% less carbohydrates than oregano - asparagus has 3.9g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.
dietary fiber
Both asparagus and oregano are high in dietary fiber. Oregano has 19 times more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Asparagus and oregano contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Oregano is a great source of protein and it has 309% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Asparagus has 37.7 times less saturated fat than oregano - asparagus has 0.04g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Asparagus has 143% more Vitamin C than oregano - asparagus has 5.6mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Oregano has 124% more Vitamin A than asparagus - asparagus has 38ug 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 15 times more Vitamin E than asparagus - asparagus has 1.1mg of Vitamin E per 100 grams and oregano has 18.3mg of Vitamin E.
Vitamin K
Oregano is an excellent source of Vitamin K and it has 13 times more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and oregano has 621.7ug of Vitamin K.
The B Vitamins
Oregano has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both oregano and asparagus contain significant amounts of thiamin.
| Oregano | Asparagus | |
|---|---|---|
| Thiamin | 0.177 MG | 0.143 MG |
| Riboflavin | 0.528 MG | 0.141 MG |
| Niacin | 4.64 MG | 0.978 MG |
| Pantothenic acid | 0.921 MG | 0.274 MG |
| Vitamin B6 | 1.044 MG | 0.091 MG |
| Folate | 237 UG | 52 UG |
Minerals
calcium
Oregano is an excellent source of calcium and it has 65 times more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Both asparagus and oregano are high in iron. Oregano has 16 times more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both asparagus and oregano are high in potassium. Oregano has 524% more potassium than asparagus - asparagus has 202mg 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 asparagus contain small amounts of alpha-carotene.
| Oregano | Asparagus | |
|---|---|---|
| beta-carotene | 1007 UG | 449 UG |
| alpha-carotene | 20 UG | 9 UG |
| lutein + zeaxanthin | 1895 UG | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oregano has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Oregano | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.621 G | 0.01 G |
| Total | 0.621 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than asparagus per 100 grams.
| Oregano | Asparagus | |
|---|---|---|
| linoleic acid | 0.748 G | 0.04 G |
| Total | 0.748 G | 0.04 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 (%) |
Asparagus g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
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 asparagus or oregano contain more calories in 100 grams?Oregano is high in calories and asparagus has 90% less calories than oregano - asparagus has 20 calories in 100g and oregano has 265 calories.
Is asparagus or oregano better for protein?
Oregano is a great source of protein and it has 310% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and oregano has 9g of protein.
Does asparagus or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and asparagus has 90% fewer carbohydrates than oregano - asparagus has 3.9g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does asparagus or oregano contain more calcium?
Oregano is a rich source of calcium and it has 65 times more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does asparagus or oregano contain more iron?
Both asparagus and oregano are high in iron. Oregano has 16 times more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and oregano has 36.8mg of iron.
Does asparagus or oregano contain more potassium?
Both asparagus and oregano are high in potassium. Oregano has 520% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and oregano has 1260mg of potassium.