Marjoram vs. Oregano

Nutrition comparison of Marjoram and Oregano


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of marjoram versus oregano (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in marjoram and oregano:

  • Both marjoram and oregano are high in Vitamin K, calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Marjoram has 66% less saturated fat than oregano.
  • Marjoram is an excellent source of Vitamin A and Vitamin C.
  • Oregano has more pantothenic acid.
  • Oregano is an excellent source of Vitamin E.
Detailed nutritional comparison of marjoram and oregano is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Marjoram (Spices, marjoram, dried) and Oregano (Spices, oregano, dried) . Have a correction or suggestions? Shoot us an email.


Image of Marjoram src
Image of Oregano src

Calories and Carbs

calories

Both marjoram and oregano are high in calories. Marjoram is very similar to oregano for calories - marjoram has 271 calories per 100 grams and oregano has 265 calories.

For macronutrient ratios, marjoram is heavier in protein, lighter in carbs and similar to oregano for fat. Marjoram has a macronutrient ratio of 20:80:0 and for oregano, 13:88:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Marjoram Oregano
Protein 20% 13%
Carbohydrates 80% 88%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Both marjoram and oregano are high in carbohydrates. Oregano has 14% more carbohydrates than marjoram - marjoram has 60.6g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.

dietary fiber

Both marjoram and oregano are high in dietary fiber. Oregano has a little more dietary fiber (5%) than marjoram by weight - marjoram has 40.3g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.

sugar

Marjoram and oregano contain similar amounts of sugar - marjoram has 4.1g of sugar per 100 grams and oregano has 4.1g of sugar.

Protein

protein

Both marjoram and oregano are high in protein. Marjoram has 41% more protein than oregano - marjoram has 12.7g of protein per 100 grams and oregano has 9g of protein.

Fat

saturated fat

Marjoram has 66% less saturated fat than oregano - marjoram has 0.53g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.

Vitamins

Vitamin C

Marjoram is an excellent source of Vitamin C and it has 21 times more Vitamin C than oregano - marjoram has 51.4mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.

Vitamin A

Marjoram is an excellent source of Vitamin A and it has 374% more Vitamin A than oregano - marjoram has 403ug 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 980% more Vitamin E than marjoram - marjoram has 1.7mg of Vitamin E per 100 grams and oregano has 18.3mg of Vitamin E.

Vitamin K

Both marjoram and oregano are high in Vitamin K. is very similar to marjoram for Vitamin K - marjoram has 621.7ug of Vitamin K per 100 grams and oregano has 621.7ug of Vitamin K.

The B Vitamins

Oregano has more pantothenic acid. Both marjoram and oregano contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.

Marjoram Oregano
Thiamin 0.289 MG 0.177 MG
Riboflavin 0.316 MG 0.528 MG
Niacin 4.12 MG 4.64 MG
Pantothenic acid ~ 0.921 MG
Vitamin B6 1.19 MG 1.044 MG
Folate 274 UG 237 UG

Minerals

calcium

Both marjoram and oregano are high in calcium. Marjoram has 99% more calcium than - marjoram has 1990mg of calcium per 100 grams and oregano has 1597mg of calcium.

iron

Both marjoram and oregano are high in iron. Marjoram has 125% more iron than oregano - marjoram has 82.7mg of iron per 100 grams and oregano has 36.8mg of iron.

potassium

Both marjoram and oregano are high in potassium. Marjoram has 52% more potassium than - marjoram has 1522mg 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 marjoram and oregano contain significant amounts of lutein + zeaxanthin.

Marjoram Oregano
beta-carotene 4806 UG 1007 UG
lutein + zeaxanthin 1895 UG 1895 UG
alpha-carotene ~ 20 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, marjoram has more alpha linoleic acid (ALA) than oregano per 100 grams.

Marjoram Oregano
alpha linoleic acid 3.23 G 0.621 G
Total 3.23 G 0.621 G

omega 6s

Comparing omega-6 fatty acids, both marjoram and oregano contain significant amounts of linoleic acid.

Marjoram Oregano
linoleic acid 1.175 G 0.748 G
Total 1.175 G 0.748 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.

Note: The specific food items compared are: Marjoram (Spices, marjoram, dried) and Oregano (Spices, oregano, dried) .

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FAQ

Does marjoram or oregano contain more calories in 100 grams?
Both marjoram and oregano are high in calories. Marjoram is quite similar to oregano for calories - marjoram has 271 calories in 100g and oregano has 265 calories.

Does marjoram or oregano have more carbohydrates?
By weight, both marjoram and oregano are high in carbohydrates. oregano has 10% more carbohydrates than marjoram - marjoram has 60.6g of carbs for 100g and oregano has 68.9g of carbohydrates.

Does marjoram or oregano contain more calcium?
Both marjoram and oregano are high in calcium. Marjoram has 100% more calcium than - marjoram has 1990mg of calcium in 100 grams and oregano has 1597mg of calcium.

Does marjoram or oregano contain more iron?
Both marjoram and oregano are high in iron. Marjoram has 130% more iron than oregano - marjoram has 82.7mg of iron in 100 grams and oregano has 36.8mg of iron.

Does marjoram or oregano contain more potassium?
Both marjoram and oregano are high in potassium. Marjoram has 50% more potassium than - marjoram has 1522mg of potassium in 100 grams and oregano has 1260mg of potassium.

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