Oregano vs. Nori
Nutrition comparison of Oregano and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oregano
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oregano and nori:
- Both nori and oregano are high in calcium and potassium.
- Nori has 24.4 times less saturated fat than oregano.
- Nori has more beta-carotene than oregano, however, oregano contains more lutein + zeaxanthin than nori.
- Nori is an excellent source of Vitamin A and Vitamin C.
- Oregano has more niacin and Vitamin B6.
- Oregano is a great source of protein.
- Oregano is an excellent source of Vitamin E, Vitamin K, dietary fiber and iron.
USDA sources for nutritional information: Oregano (Spices, oregano, dried) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oregano is high in calories and nori has 87% less calories than oregano - nori has 35 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, oregano is much lighter in protein, much heavier in carbs and similar to nori for fat. Oregano has a macronutrient ratio of 13:88:0 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oregano | Nori | |
|---|---|---|
| Protein | 13% | 67% |
| Carbohydrates | 88% | 33% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and nori has 93% less carbohydrates than oregano - nori has 5.1g 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 140 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Nori and oregano contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Oregano is a great source of protein and it has 55% more protein than nori - nori has 5.8g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Nori has 24.4 times less saturated fat than oregano - nori has 0.06g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 15 times more Vitamin C than oregano - nori has 39mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 206% more Vitamin A than oregano - nori has 260ug 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 17 times more Vitamin E than nori - nori has 1mg 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 154 times more Vitamin K than nori - nori has 4ug of Vitamin K per 100 grams and oregano has 621.7ug of Vitamin K.
The B Vitamins
Oregano has more niacin and Vitamin B6. Both oregano and nori contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Oregano | Nori | |
|---|---|---|
| Thiamin | 0.177 MG | 0.098 MG |
| Riboflavin | 0.528 MG | 0.446 MG |
| Niacin | 4.64 MG | 1.47 MG |
| Pantothenic acid | 0.921 MG | 0.521 MG |
| Vitamin B6 | 1.044 MG | 0.159 MG |
| Folate | 237 UG | 146 UG |
Minerals
calcium
Both nori and oregano are high in calcium. Oregano has 21 times more calcium than nori - nori has 70mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Oregano is an excellent source of iron and it has 19 times more iron than nori - nori has 1.8mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both nori and oregano are high in potassium. Oregano has 254% more potassium than nori - nori has 356mg 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, nori has more beta-carotene than oregano per 100 grams, however, oregano contains more lutein + zeaxanthin than nori per 100 grams.
| Oregano | Nori | |
|---|---|---|
| beta-carotene | 1007 UG | 3121 UG |
| alpha-carotene | 20 UG | ~ |
| lutein + zeaxanthin | 1895 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oregano has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than oregano per 100 grams.
| Oregano | Nori | |
|---|---|---|
| alpha linoleic acid | 0.621 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.621 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than nori per 100 grams.
| Oregano | Nori | |
|---|---|---|
| linoleic acid | 0.748 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.748 G | 0.013 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 (%) |
Nori g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| 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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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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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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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| 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 | |||
FAQ
Does nori or oregano contain more calories in 100 grams?Oregano is high in calories and nori has 90% less calories than oregano - nori has 35 calories in 100g and oregano has 265 calories.
Is nori or oregano better for protein?
Oregano is a great source of protein and it has 60% more protein than nori - nori has 5.8g of protein per 100 grams and oregano has 9g of protein.
Does nori or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and nori has 90% fewer carbohydrates than oregano - nori has 5.1g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does nori or oregano contain more calcium?
Both nori and oregano are high in calcium. Oregano has 21 times more calcium than nori - nori has 70mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does nori or oregano contain more iron?
Oregano is an abundant source of iron and it has 19 times more iron than nori - nori has 1.8mg of iron in 100 grams and oregano has 36.8mg of iron.
Does nori or oregano contain more potassium?
Both nori and oregano are high in potassium. Oregano has 250% more potassium than nori - nori has 356mg of potassium in 100 grams and oregano has 1260mg of potassium.