Oregano vs. Kale
Nutrition comparison of Oregano and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oregano
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oregano and kale:
- Both kale and oregano are high in Vitamin K, calcium, dietary fiber and potassium.
- Kale has 7.7 times less saturated fat than oregano.
- Kale is an excellent source of Vitamin A and Vitamin C.
- Oregano has more niacin, pantothenic acid, 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oregano is high in calories and kale has 87% less calories than oregano - kale has 35 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, oregano is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Oregano has a macronutrient ratio of 13:88:0 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oregano | Kale | |
|---|---|---|
| Protein | 13% | 28% |
| Carbohydrates | 88% | 41% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and kale has 94% less carbohydrates than oregano - kale has 4.4g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.
dietary fiber
Both kale and oregano are high in dietary fiber. Oregano has 937% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Kale and oregano contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Oregano is a great source of protein and it has 208% more protein than kale - kale has 2.9g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Kale has 7.7 times less saturated fat than oregano - kale has 0.18g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 39 times more Vitamin C than oregano - kale has 93.4mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 184% more Vitamin A than oregano - kale has 241ug 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 26 times more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and oregano has 18.3mg of Vitamin E.
Vitamin K
Both kale and oregano are high in Vitamin K. Oregano has 60% more Vitamin K than kale - kale has 389.6ug of Vitamin K per 100 grams and oregano has 621.7ug of Vitamin K.
The B Vitamins
Oregano has more niacin, pantothenic acid, Vitamin B6 and folate. Both oregano and kale contain significant amounts of thiamin and riboflavin.
| Oregano | Kale | |
|---|---|---|
| Thiamin | 0.177 MG | 0.113 MG |
| Riboflavin | 0.528 MG | 0.347 MG |
| Niacin | 4.64 MG | 1.18 MG |
| Pantothenic acid | 0.921 MG | 0.37 MG |
| Vitamin B6 | 1.044 MG | 0.147 MG |
| Folate | 237 UG | 62 UG |
Minerals
calcium
Both kale and oregano are high in calcium. Oregano has 529% more calcium than kale - kale has 254mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Oregano is an excellent source of iron and it has 22 times more iron than kale - kale has 1.6mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both kale and oregano are high in potassium. Oregano has 262% more potassium than kale - kale has 348mg 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,
| Oregano | Kale | |
|---|---|---|
| beta-carotene | 1007 UG | 2873 UG |
| alpha-carotene | 20 UG | ~ |
| lutein + zeaxanthin | 1895 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oregano and kale contain significant amounts of alpha linoleic acid (ALA).
| Oregano | Kale | |
|---|---|---|
| alpha linoleic acid | 0.621 G | 0.378 G |
| Total | 0.621 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than kale per 100 grams.
| Oregano | Kale | |
|---|---|---|
| linoleic acid | 0.748 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.748 G | 0.294 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 (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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% |
|
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% |
|
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 % |
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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% |
|
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 kale or oregano contain more calories in 100 grams?Oregano is high in calories and kale has 90% less calories than oregano - kale has 35 calories in 100g and oregano has 265 calories.
Does kale or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and kale has 90% fewer carbohydrates than oregano - kale has 4.4g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does kale or oregano contain more calcium?
Both kale and oregano are high in calcium. Oregano has 530% more calcium than kale - kale has 254mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does kale or oregano contain more iron?
Oregano is an abundant source of iron and it has 22 times more iron than kale - kale has 1.6mg of iron in 100 grams and oregano has 36.8mg of iron.
Does kale or oregano contain more potassium?
Both kale and oregano are high in potassium. Oregano has 260% more potassium than kale - kale has 348mg of potassium in 100 grams and oregano has 1260mg of potassium.