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.
USDA sources for nutritional information: Marjoram (Spices, marjoram, dried) and Oregano (Spices, oregano, dried) . Have a correction or suggestions? Shoot us an email.
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.
Marjoram g
()
|
Daily Values (%) |
Oregano g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 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.