Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oregano
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oregano and watercress:
Oregano is high in calories and watercress has 96% less calories than oregano - watercress has 11 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, oregano is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Oregano has a macronutrient ratio of 10:79:11 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Oregano | Watercress | |
---|---|---|
Protein | 10% | 60% |
Carbohydrates | 79% | 34% |
Fat | 11% | 6% |
Alcohol | ~ | ~ |
Oregano is high in carbohydrates and watercress has 98% less carbohydrates than oregano - watercress has 1.3g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.
Oregano is an excellent source of dietary fiber and it has 84 times more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
Watercress and oregano contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and oregano has 4.1g of sugar.
Oregano is a great source of protein and it has 291% more protein than watercress - watercress has 2.3g of protein per 100 grams and oregano has 9g of protein.
Watercress has 56.4 times less saturated fat than oregano - watercress has 0.03g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Watercress is an excellent source of Vitamin C and it has 17 times more Vitamin C than oregano - watercress has 43mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.
Watercress is an excellent source of Vitamin A and it has 88% more Vitamin A than oregano - watercress has 160ug of Vitamin A per 100 grams and oregano has 85ug of Vitamin A.
Oregano is an excellent source of Vitamin E and it has 17 times more Vitamin E than watercress - watercress has 1mg of Vitamin E per 100 grams and oregano has 18.3mg of Vitamin E.
Both watercress and oregano are high in Vitamin K. Oregano has 149% more Vitamin K than watercress - watercress has 250ug of Vitamin K per 100 grams and oregano has 621.7ug of Vitamin K.
Oregano has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both oregano and watercress contain significant amounts of thiamin.
Oregano | Watercress | |
---|---|---|
Thiamin | 0.177 MG | 0.09 MG |
Riboflavin | 0.528 MG | 0.12 MG |
Niacin | 4.64 MG | 0.2 MG |
Pantothenic acid | 0.921 MG | 0.31 MG |
Vitamin B6 | 1.044 MG | 0.129 MG |
Folate | 237 UG | 9 UG |
Both watercress and oregano are high in calcium. Oregano has 12 times more calcium than watercress - watercress has 120mg of calcium per 100 grams and oregano has 1597mg of calcium.
Oregano is an excellent source of iron and it has 183 times more iron than watercress - watercress has 0.2mg of iron per 100 grams and oregano has 36.8mg of iron.
Both watercress and oregano are high in potassium. Oregano has 282% more potassium than watercress - watercress has 330mg 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 watercress contain significant amounts of beta-carotene.
Oregano | Watercress | |
---|---|---|
beta-carotene | 1007 UG | 1914 UG |
alpha-carotene | 20 UG | ~ |
lutein + zeaxanthin | 1895 UG | 5767 UG |
For omega-3 fatty acids, oregano has more alpha linoleic acid (ALA) than watercress per 100 grams.
Oregano | Watercress | |
---|---|---|
alpha linoleic acid | 0.621 G | 0.023 G |
Total | 0.621 G | 0.023 G |
Comparing omega-6 fatty acids, oregano has more linoleic acid than watercress per 100 grams.
Oregano | Watercress | |
---|---|---|
linoleic acid | 0.748 G | 0.012 G |
Total | 0.748 G | 0.012 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 Watercress .
Note: The specific food items compared are: Oregano (Spices, oregano, dried) and Watercress (Watercress, raw) .
Oregano g
()
|
Daily Values (%) |
Watercress 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% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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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% |
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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% |
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UG % | |
MG % |
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5% | copper | 5% |
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MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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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% |
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UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||