Oregano vs. Parsley
Nutrition comparison of Oregano and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oregano
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oregano and parsley:
- Both parsley and oregano are high in Vitamin K, calcium, dietary fiber, iron and potassium.
- Oregano has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Oregano is a great source of protein.
- Oregano is an excellent source of Vitamin E.
- Parsley has 10.7 times less saturated fat than oregano.
- Parsley is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Oregano (Spices, oregano, dried) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oregano is high in calories and parsley has 86% less calories than oregano - parsley has 36 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, oregano is lighter in protein, much heavier in carbs and lighter in fat compared to parsley per calorie. Oregano has a macronutrient ratio of 13:88:0 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oregano | Parsley | |
|---|---|---|
| Protein | 13% | 27% |
| Carbohydrates | 88% | 57% |
| Fat | ~ | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and parsley has 91% less carbohydrates than oregano - parsley has 6.3g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.
dietary fiber
Both parsley and oregano are high in dietary fiber. Oregano has 11 times more dietary fiber than parsley - parsley has 3.3g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Parsley and oregano contain similar amounts of sugar - parsley has 0.85g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Oregano is a great source of protein and it has 203% more protein than parsley - parsley has 3g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Parsley has 10.7 times less saturated fat than oregano - parsley has 0.13g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Parsley is an excellent source of Vitamin C and it has 56 times more Vitamin C than oregano - parsley has 133mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Parsley is an excellent source of Vitamin A and it has 395% more Vitamin A than oregano - parsley has 421ug 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 23 times more Vitamin E than parsley - parsley has 0.75mg of Vitamin E per 100 grams and oregano has 18.3mg of Vitamin E.
Vitamin K
Both parsley and oregano are high in Vitamin K. Parsley has 164% more Vitamin K than oregano - parsley has 1640ug of Vitamin K per 100 grams and oregano has 621.7ug of Vitamin K.
The B Vitamins
Oregano has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both oregano and parsley contain significant amounts of thiamin and folate.
| Oregano | Parsley | |
|---|---|---|
| Thiamin | 0.177 MG | 0.086 MG |
| Riboflavin | 0.528 MG | 0.098 MG |
| Niacin | 4.64 MG | 1.313 MG |
| Pantothenic acid | 0.921 MG | 0.4 MG |
| Vitamin B6 | 1.044 MG | 0.09 MG |
| Folate | 237 UG | 152 UG |
Minerals
calcium
Both parsley and oregano are high in calcium. Oregano has 10 times more calcium than parsley - parsley has 138mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Both parsley and oregano are high in iron. Oregano has 494% more iron than parsley - parsley has 6.2mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both parsley and oregano are high in potassium. Oregano has 127% more potassium than parsley - parsley has 554mg 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 | Parsley | |
|---|---|---|
| beta-carotene | 1007 UG | 5054 UG |
| alpha-carotene | 20 UG | ~ |
| lutein + zeaxanthin | 1895 UG | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oregano has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Oregano | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.621 G | 0.008 G |
| Total | 0.621 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than parsley per 100 grams.
| Oregano | Parsley | |
|---|---|---|
| linoleic acid | 0.748 G | 0.115 G |
| Total | 0.748 G | 0.115 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 (%) |
Parsley 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% |
|
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% |
|
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 % | |
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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 % | |
| 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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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
|
MG % | |
| 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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| UG % |
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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 parsley or oregano contain more calories in 100 grams?Oregano is high in calories and parsley has 90% less calories than oregano - parsley has 36 calories in 100g and oregano has 265 calories.
Does parsley or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and parsley has 90% fewer carbohydrates than oregano - parsley has 6.3g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does parsley or oregano contain more calcium?
Both parsley and oregano are high in calcium. Oregano has 10 times more calcium than parsley - parsley has 138mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does parsley or oregano contain more iron?
Both parsley and oregano are high in iron. Oregano has 490% more iron than parsley - parsley has 6.2mg of iron in 100 grams and oregano has 36.8mg of iron.
Does parsley or oregano contain more potassium?
Both parsley and oregano are high in potassium. Oregano has 130% more potassium than parsley - parsley has 554mg of potassium in 100 grams and oregano has 1260mg of potassium.