Oregano vs. Iceberg Lettuce
Nutrition comparison of Oregano and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oregano
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oregano and iceberg lettuce:
- Iceberg lettuce has 85.1 times less saturated fat 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, calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Oregano (Spices, oregano, dried) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oregano is high in calories and iceberg lettuce has 95% less calories than oregano - iceberg lettuce has 14 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, oregano is lighter in protein, heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Oregano has a macronutrient ratio of 13:88:0 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oregano | Iceberg Lettuce | |
|---|---|---|
| Protein | 13% | 21% |
| Carbohydrates | 88% | 72% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and iceberg lettuce has 96% less carbohydrates than oregano - iceberg lettuce has 3g 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 34 times more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Iceberg lettuce and oregano contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Oregano is a great source of protein and it has 900% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Iceberg lettuce has 85.1 times less saturated fat than oregano - iceberg lettuce has 0.02g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce and oregano contain similar amounts of Vitamin C - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Oregano has 240% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug 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 100 times more Vitamin E than iceberg lettuce - iceberg lettuce has 0.18mg 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 24 times more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug 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 | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.177 MG | 0.041 MG |
| Riboflavin | 0.528 MG | 0.025 MG |
| Niacin | 4.64 MG | 0.123 MG |
| Pantothenic acid | 0.921 MG | 0.091 MG |
| Vitamin B6 | 1.044 MG | 0.042 MG |
| Folate | 237 UG | 29 UG |
Minerals
calcium
Oregano is an excellent source of calcium and it has 87 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Oregano is an excellent source of iron and it has 88 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Oregano is an excellent source of potassium and it has 794% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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 iceberg lettuce contain small amounts of alpha-carotene.
| Oregano | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 1007 UG | 299 UG |
| alpha-carotene | 20 UG | 4 UG |
| lutein + zeaxanthin | 1895 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oregano has more alpha linoleic acid (ALA) than iceberg lettuce per 100 grams.
| Oregano | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.621 G | 0.052 G |
| Total | 0.621 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than iceberg lettuce per 100 grams.
| Oregano | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.748 G | 0.021 G |
| Total | 0.748 G | 0.021 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.
Note: The specific food items compared are: Oregano (Spices, oregano, dried) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Oregano g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
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% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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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 % | |
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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% |
|
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% |
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UG % | |
| 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% |
|
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 % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 iceberg lettuce or oregano contain more calories in 100 grams?Oregano is high in calories and iceberg lettuce has 100% less calories than oregano - iceberg lettuce has 14 calories in 100g and oregano has 265 calories.
Does iceberg lettuce or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and iceberg lettuce has 100% fewer carbohydrates than oregano - iceberg lettuce has 3g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does iceberg lettuce or oregano contain more calcium?
Oregano is a rich source of calcium and it has 87 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does iceberg lettuce or oregano contain more iron?
Oregano is an abundant source of iron and it has 88 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron in 100 grams and oregano has 36.8mg of iron.
Does iceberg lettuce or oregano contain more potassium?
Oregano is a rich source of potassium and it has 790% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and oregano has 1260mg of potassium.