Oregano vs. Cilantro
Nutrition comparison of Oregano and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oregano
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oregano and cilantro:
- Both cilantro and oregano are high in Vitamin K, calcium, dietary fiber and potassium.
- Cilantro has 109.7 times less saturated fat than oregano.
- Cilantro has more beta-carotene than oregano, however, oregano contains more lutein + zeaxanthin than cilantro.
- Cilantro is an excellent 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 and iron.
USDA sources for nutritional information: Oregano (Spices, oregano, dried) and Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oregano is high in calories and cilantro has 91% less calories than oregano - cilantro has 23 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, oregano is lighter in protein, much heavier in carbs and lighter in fat compared to cilantro per calorie. Oregano has a macronutrient ratio of 13:88:0 and for cilantro, 27:53:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oregano | Cilantro | |
|---|---|---|
| Protein | 13% | 27% |
| Carbohydrates | 88% | 53% |
| Fat | ~ | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and cilantro has 95% less carbohydrates than oregano - cilantro has 3.7g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.
dietary fiber
Both cilantro and oregano are high in dietary fiber. Oregano has 14 times more dietary fiber than cilantro - cilantro has 2.8g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Cilantro and oregano contain similar amounts of sugar - cilantro has 0.87g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Oregano is a great source of protein and it has 323% more protein than cilantro - cilantro has 2.1g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Cilantro has 109.7 times less saturated fat than oregano - cilantro has 0.01g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Cilantro is an excellent source of Vitamin C and it has 10 times more Vitamin C than oregano - cilantro has 27mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has 296% more Vitamin A than oregano - cilantro has 337ug 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 630% more Vitamin E than cilantro - cilantro has 2.5mg of Vitamin E per 100 grams and oregano has 18.3mg of Vitamin E.
Vitamin K
Both cilantro and oregano are high in Vitamin K. Oregano has 101% more Vitamin K than cilantro - cilantro has 310ug 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 cilantro contain significant amounts of pantothenic acid.
| Oregano | Cilantro | |
|---|---|---|
| Thiamin | 0.177 MG | 0.067 MG |
| Riboflavin | 0.528 MG | 0.162 MG |
| Niacin | 4.64 MG | 1.114 MG |
| Pantothenic acid | 0.921 MG | 0.57 MG |
| Vitamin B6 | 1.044 MG | 0.149 MG |
| Folate | 237 UG | 62 UG |
Minerals
calcium
Both cilantro and oregano are high in calcium. Oregano has 22 times more calcium than cilantro - cilantro has 67mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Oregano is an excellent source of iron and it has 19 times more iron than cilantro - cilantro has 1.8mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both cilantro and oregano are high in potassium. Oregano has 142% more potassium than cilantro - cilantro has 521mg 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, cilantro has more beta-carotene than oregano per 100 grams, however, oregano contains more lutein + zeaxanthin than cilantro per 100 grams. Both oregano and cilantro contain significant amounts of alpha-carotene.
| Oregano | Cilantro | |
|---|---|---|
| beta-carotene | 1007 UG | 3930 UG |
| alpha-carotene | 20 UG | 36 UG |
| lutein + zeaxanthin | 1895 UG | 865 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than cilantro per 100 grams.
| Oregano | Cilantro | |
|---|---|---|
| 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 (%) |
Cilantro g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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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% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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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% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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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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| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cilantro or oregano contain more calories in 100 grams?Oregano is high in calories and cilantro has 90% less calories than oregano - cilantro has 23 calories in 100g and oregano has 265 calories.
Does cilantro or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and cilantro has 100% fewer carbohydrates than oregano - cilantro has 3.7g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does cilantro or oregano contain more calcium?
Both cilantro and oregano are high in calcium. Oregano has 22 times more calcium than cilantro - cilantro has 67mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does cilantro or oregano contain more iron?
Oregano is an abundant source of iron and it has 19 times more iron than cilantro - cilantro has 1.8mg of iron in 100 grams and oregano has 36.8mg of iron.
Does cilantro or oregano contain more potassium?
Both cilantro and oregano are high in potassium. Oregano has 140% more potassium than cilantro - cilantro has 521mg of potassium in 100 grams and oregano has 1260mg of potassium.