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.
Detailed nutritional comparison of oregano and leeks is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oregano src
Image of Leeks src

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 lighter in carbs, heavier in fat and similar to leeks for protein. Oregano has a macronutrient ratio of 10:79:11 and for leeks, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oregano Leeks
Protein 10% 9%
Carbohydrates 79% 87%
Fat 11% 4%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oregano or Leeks .

Note: The specific food items compared are: Oregano (Spices, oregano, dried) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .

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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.