Oregano vs. Fennel
Nutrition comparison of Oregano and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oregano
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oregano and fennel:
- Both fennel and oregano are high in calcium, dietary fiber and potassium.
- Fennel has 16.2 times less saturated fat than oregano.
- Fennel has signficantly more Vitamin C than oregano.
- Oregano has more thiamin, 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 iron.
USDA sources for nutritional information: Oregano (Spices, oregano, dried) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oregano is high in calories and fennel has 88% less calories than oregano - fennel has 31 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, oregano is heavier in carbs, lighter in fat and similar to fennel for protein. Oregano has a macronutrient ratio of 13:88:0 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oregano | Fennel | |
|---|---|---|
| Protein | 13% | 14% |
| Carbohydrates | 88% | 81% |
| Fat | ~ | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and fennel has 89% less carbohydrates than oregano - fennel has 7.3g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.
dietary fiber
Both fennel and oregano are high in dietary fiber. Oregano has 12 times more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Fennel and oregano contain similar amounts of sugar - fennel has 3.9g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Oregano is a great source of protein and it has 626% more protein than fennel - fennel has 1.2g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Fennel has 16.2 times less saturated fat than oregano - fennel has 0.09g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than oregano - fennel has 12mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Oregano has 77% more Vitamin A than fennel - fennel has 48ug 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 30 times more Vitamin E than fennel - fennel has 0.58mg 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 890% more Vitamin K than fennel - fennel has 62.8ug of Vitamin K per 100 grams and oregano has 621.7ug of Vitamin K.
The B Vitamins
Oregano has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oregano | Fennel | |
|---|---|---|
| Thiamin | 0.177 MG | 0.01 MG |
| Riboflavin | 0.528 MG | 0.032 MG |
| Niacin | 4.64 MG | 0.64 MG |
| Pantothenic acid | 0.921 MG | 0.232 MG |
| Vitamin B6 | 1.044 MG | 0.047 MG |
| Folate | 237 UG | 27 UG |
Minerals
calcium
Both fennel and oregano are high in calcium. Oregano has 31 times more calcium than fennel - fennel has 49mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Oregano is an excellent source of iron and it has 49 times more iron than fennel - fennel has 0.73mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both fennel and oregano are high in potassium. Oregano has 204% more potassium than fennel - fennel has 414mg 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 fennel contain significant amounts of beta-carotene.
| Oregano | Fennel | |
|---|---|---|
| beta-carotene | 1007 UG | 578 UG |
| alpha-carotene | 20 UG | ~ |
| lutein + zeaxanthin | 1895 UG | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than fennel per 100 grams.
| Oregano | Fennel | |
|---|---|---|
| linoleic acid | 0.748 G | 0.169 G |
| Total | 0.748 G | 0.169 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 (%) |
Fennel g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 fennel or oregano contain more calories in 100 grams?Oregano is high in calories and fennel has 90% less calories than oregano - fennel has 31 calories in 100g and oregano has 265 calories.
Does fennel or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and fennel has 90% fewer carbohydrates than oregano - fennel has 7.3g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does fennel or oregano contain more calcium?
Both fennel and oregano are high in calcium. Oregano has 31 times more calcium than fennel - fennel has 49mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does fennel or oregano contain more iron?
Oregano is an abundant source of iron and it has 49 times more iron than fennel - fennel has 0.73mg of iron in 100 grams and oregano has 36.8mg of iron.
Does fennel or oregano contain more potassium?
Both fennel and oregano are high in potassium. Oregano has 200% more potassium than fennel - fennel has 414mg of potassium in 100 grams and oregano has 1260mg of potassium.