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:
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 | ~ | ~ |
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.
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.
Leeks and oregano contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and oregano has 4.1g of sugar.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 |
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 .
Oregano g
()
|
Daily Values (%) |
Leeks g
()
|
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KCAL % |
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5% | calories | 5% |
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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% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
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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 % | |
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% |
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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% |
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UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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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% |
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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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UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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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 | |||