Oregano vs. Leeks
Nutrition comparison of Oregano and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oregano
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oregano and leeks:
- Both leeks and oregano are high in calcium and iron.
- Leek has 37.7 times less saturated fat than oregano.
- Leek 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, dietary fiber and potassium.
USDA sources for nutritional information: Oregano (Spices, oregano, dried) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oregano is high in calories and leek has 77% less calories than oregano - leek has 61 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, oregano is heavier in protein, lighter in fat and similar to leeks for carbs. Oregano has a macronutrient ratio of 13:88:0 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oregano | Leeks | |
|---|---|---|
| Protein | 13% | 9% |
| Carbohydrates | 88% | 86% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and leek has 79% less carbohydrates than oregano - leek has 14.2g 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 22 times more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Leeks and oregano contain similar amounts of sugar - leek 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 500% more protein than leek - leek has 1.5g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Leek has 37.7 times less saturated fat than oregano - leek has 0.04g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than oregano - leek has 12mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Leeks and oregano contain similar amounts of Vitamin A - leek has 83ug 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 18 times more Vitamin E than leek - leek has 0.92mg 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 12 times more Vitamin K than leek - leek has 47ug 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 | Leeks | |
|---|---|---|
| Thiamin | 0.177 MG | 0.06 MG |
| Riboflavin | 0.528 MG | 0.03 MG |
| Niacin | 4.64 MG | 0.4 MG |
| Pantothenic acid | 0.921 MG | 0.14 MG |
| Vitamin B6 | 1.044 MG | 0.233 MG |
| Folate | 237 UG | 64 UG |
Minerals
calcium
Both leeks and oregano are high in calcium. Oregano has 26 times more calcium than leek - leek has 59mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Both leeks and oregano are high in iron. Oregano has 16 times more iron than leek - leek has 2.1mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Oregano is an excellent source of potassium and it has 600% more potassium than leek - leek has 180mg 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 leeks contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Oregano | Leeks | |
|---|---|---|
| beta-carotene | 1007 UG | 1000 UG |
| alpha-carotene | 20 UG | ~ |
| lutein + zeaxanthin | 1895 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oregano has more alpha linoleic acid (ALA) than leek per 100 grams.
| Oregano | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.621 G | 0.099 G |
| Total | 0.621 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than leek per 100 grams.
| Oregano | Leeks | |
|---|---|---|
| linoleic acid | 0.748 G | 0.067 G |
| Total | 0.748 G | 0.067 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 (%) |
Leeks 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 leeks or oregano contain more calories in 100 grams?Oregano is high in calories and leek has 80% less calories than oregano - leek has 61 calories in 100g and oregano has 265 calories.
Does leeks or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and leek has 80% fewer carbohydrates than oregano - leek has 14.2g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does leeks or oregano contain more calcium?
Both leeks and oregano are high in calcium. Oregano has 26 times more calcium than leek - leek has 59mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does leeks or oregano contain more iron?
Both leeks and oregano are high in iron. Oregano has 16 times more iron than leek - leek has 2.1mg of iron in 100 grams and oregano has 36.8mg of iron.
Does leeks or oregano contain more potassium?
Oregano is a rich source of potassium and it has 600% more potassium than leek - leek has 180mg of potassium in 100 grams and oregano has 1260mg of potassium.