Oregano vs. Spinach
Nutrition comparison of Oregano and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oregano
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oregano and spinach:
- Both spinach and oregano are high in Vitamin K, calcium, dietary fiber, iron and potassium.
- Oregano has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Oregano is a great source of protein.
- Oregano is an excellent source of Vitamin E.
- Spinach has 23.6 times less saturated fat than oregano.
- Spinach is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Oregano (Spices, oregano, dried) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oregano is high in calories and spinach has 91% less calories than oregano - spinach has 23 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, oregano is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Oregano has a macronutrient ratio of 13:88:0 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oregano | Spinach | |
|---|---|---|
| Protein | 13% | 40% |
| Carbohydrates | 88% | 49% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and spinach has 95% less carbohydrates than oregano - spinach has 3.6g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.
dietary fiber
Both spinach and oregano are high in dietary fiber. Oregano has 18 times more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Spinach and oregano contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Oregano is a great source of protein and it has 215% more protein than spinach - spinach has 2.9g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Spinach has 23.6 times less saturated fat than oregano - spinach has 0.06g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 11 times more Vitamin C than oregano - spinach has 28.1mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 452% more Vitamin A than oregano - spinach has 469ug 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 800% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and oregano has 18.3mg of Vitamin E.
Vitamin K
Both spinach and oregano are high in Vitamin K. Oregano has 29% more Vitamin K than spinach - spinach has 482.9ug 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 and Vitamin B6. Both oregano and spinach contain significant amounts of folate.
| Oregano | Spinach | |
|---|---|---|
| Thiamin | 0.177 MG | 0.078 MG |
| Riboflavin | 0.528 MG | 0.189 MG |
| Niacin | 4.64 MG | 0.724 MG |
| Pantothenic acid | 0.921 MG | 0.065 MG |
| Vitamin B6 | 1.044 MG | 0.195 MG |
| Folate | 237 UG | 194 UG |
Minerals
calcium
Both spinach and oregano are high in calcium. Oregano has 15 times more calcium than spinach - spinach has 99mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Both spinach and oregano are high in iron. Oregano has 12 times more iron than spinach - spinach has 2.7mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both spinach and oregano are high in potassium. Oregano has 126% more potassium than spinach - spinach has 558mg 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 | Spinach | |
|---|---|---|
| beta-carotene | 1007 UG | 5626 UG |
| alpha-carotene | 20 UG | ~ |
| lutein + zeaxanthin | 1895 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oregano has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Oregano | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.621 G | 0.138 G |
| Total | 0.621 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than spinach per 100 grams.
| Oregano | Spinach | |
|---|---|---|
| linoleic acid | 0.748 G | 0.026 G |
| Total | 0.748 G | 0.026 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 (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 spinach or oregano contain more calories in 100 grams?Oregano is high in calories and spinach has 90% less calories than oregano - spinach has 23 calories in 100g and oregano has 265 calories.
Is spinach or oregano better for protein?
Oregano is a great source of protein and it has 220% more protein than spinach - spinach has 2.9g of protein per 100 grams and oregano has 9g of protein.
Does spinach or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and spinach has 100% fewer carbohydrates than oregano - spinach has 3.6g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does spinach or oregano contain more calcium?
Both spinach and oregano are high in calcium. Oregano has 15 times more calcium than spinach - spinach has 99mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does spinach or oregano contain more iron?
Both spinach and oregano are high in iron. Oregano has 12 times more iron than spinach - spinach has 2.7mg of iron in 100 grams and oregano has 36.8mg of iron.
Does spinach or oregano contain more potassium?
Both spinach and oregano are high in potassium. Oregano has 130% more potassium than spinach - spinach has 558mg of potassium in 100 grams and oregano has 1260mg of potassium.