Oregano vs. Zucchini
Nutrition comparison of Oregano and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oregano
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oregano and zucchini:
- Both zucchini and oregano are high in potassium.
- Oregano has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oregano has signficantly more Vitamin A than zucchini.
- Oregano is a great source of protein.
- Oregano is an excellent source of Vitamin E, Vitamin K, calcium, dietary fiber and iron.
- Zucchini has 17.4 times less saturated fat than oregano.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Oregano (Spices, oregano, dried) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oregano is high in calories and zucchini has 94% less calories than oregano - zucchini has 17 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 zucchini per calorie. Oregano has a macronutrient ratio of 13:88:0 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oregano | Zucchini | |
|---|---|---|
| Protein | 13% | 24% |
| Carbohydrates | 88% | 62% |
| Fat | ~ | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and zucchini has 95% less carbohydrates than oregano - zucchini has 3.1g 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 41 times more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Zucchini and oregano contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and oregano has 4.1g of sugar.
Protein
protein
Oregano is a great source of protein and it has 644% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Zucchini has 17.4 times less saturated fat than oregano - zucchini has 0.08g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 678% more Vitamin C than oregano - zucchini has 17.9mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Vitamin A
Oregano has signficantly more Vitamin A than zucchini - zucchini has 10ug 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 151 times more Vitamin E than zucchini - zucchini has 0.12mg 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 143 times more Vitamin K than zucchini - zucchini has 4.3ug 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 | Zucchini | |
|---|---|---|
| Thiamin | 0.177 MG | 0.045 MG |
| Riboflavin | 0.528 MG | 0.094 MG |
| Niacin | 4.64 MG | 0.451 MG |
| Pantothenic acid | 0.921 MG | 0.204 MG |
| Vitamin B6 | 1.044 MG | 0.163 MG |
| Folate | 237 UG | 24 UG |
Minerals
calcium
Oregano is an excellent source of calcium and it has 98 times more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Oregano is an excellent source of iron and it has 98 times more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both zucchini and oregano are high in potassium. Oregano has 383% more potassium than zucchini - zucchini has 261mg 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 zucchini contain significant amounts of lutein + zeaxanthin.
| Oregano | Zucchini | |
|---|---|---|
| beta-carotene | 1007 UG | 120 UG |
| alpha-carotene | 20 UG | ~ |
| lutein + zeaxanthin | 1895 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oregano has more alpha linoleic acid (ALA) than zucchini per 100 grams.
| Oregano | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.621 G | 0.061 G |
| Total | 0.621 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, oregano has more linoleic acid than zucchini per 100 grams.
| Oregano | Zucchini | |
|---|---|---|
| linoleic acid | 0.748 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.748 G | 0.031 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 (%) |
Zucchini 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% |
|
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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MG % | |
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5% | magnesium | 5% |
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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% |
|
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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
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 | |||
FAQ
Does zucchini or oregano contain more calories in 100 grams?Oregano is high in calories and zucchini has 90% less calories than oregano - zucchini has 17 calories in 100g and oregano has 265 calories.
Does zucchini or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and zucchini has 100% fewer carbohydrates than oregano - zucchini has 3.1g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does zucchini or oregano contain more calcium?
Oregano is a rich source of calcium and it has 98 times more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does zucchini or oregano contain more iron?
Oregano is an abundant source of iron and it has 98 times more iron than zucchini - zucchini has 0.37mg of iron in 100 grams and oregano has 36.8mg of iron.
Does zucchini or oregano contain more potassium?
Both zucchini and oregano are high in potassium. Oregano has 380% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and oregano has 1260mg of potassium.