Marjoram vs. Spinach

Nutrition comparison of Marjoram and Spinach


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

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

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

  • Both spinach and marjoram are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber, iron and potassium.
  • Marjoram has more thiamin, niacin and Vitamin B6, however, spinach contains more pantothenic acid.
  • Marjoram is an excellent source of protein.
Detailed nutritional comparison of marjoram and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Marjoram src
Image of Spinach src

Calories and Carbs

calories

Marjoram is high in calories and spinach has 92% less calories than marjoram - spinach has 23 calories per 100 grams and marjoram has 271 calories.

Marjoram Spinach
Protein 20% 40%
Carbohydrates 80% 49%
Fat ~ 10%
Alcohol ~ ~

carbohydrates

Marjoram is high in carbohydrates and spinach has 94% less carbohydrates than marjoram - spinach has 3.6g of total carbs per 100 grams and marjoram has 60.6g of carbohydrates.

dietary fiber

Both spinach and marjoram are high in dietary fiber. Marjoram has 17 times more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and marjoram has 40.3g of dietary fiber.

sugar

Spinach and marjoram contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and marjoram has 4.1g of sugar.



Protein

protein

Marjoram is an excellent source of protein and it has 343% more protein than spinach - spinach has 2.9g of protein per 100 grams and marjoram has 12.7g of protein.

Fat

saturated fat

Both spinach and marjoram are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and marjoram has 0.53g of saturated fat.

Vitamins

Vitamin C

Both spinach and marjoram are high in Vitamin C. Marjoram has 83% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and marjoram has 51.4mg of Vitamin C.

Vitamin A

Both spinach and marjoram are high in Vitamin A. Spinach has 16% more Vitamin A than marjoram - spinach has 469ug of Vitamin A per 100 grams and marjoram has 403ug of Vitamin A.

Vitamin E

Spinach and marjoram contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and marjoram has 1.7mg of Vitamin E.

Vitamin K

Both spinach and marjoram are high in Vitamin K. Marjoram has 29% more Vitamin K than spinach - spinach has 482.9ug of Vitamin K per 100 grams and marjoram has 621.7ug of Vitamin K.

The B Vitamins

Marjoram has more thiamin, niacin and Vitamin B6, however, spinach contains more pantothenic acid. Both marjoram and spinach contain significant amounts of riboflavin and folate.

Marjoram Spinach
Thiamin 0.289 MG 0.078 MG
Riboflavin 0.316 MG 0.189 MG
Niacin 4.12 MG 0.724 MG
Pantothenic acid ~ 0.065 MG
Vitamin B6 1.19 MG 0.195 MG
Folate 274 UG 194 UG

Minerals

calcium

Both spinach and marjoram are high in calcium. Marjoram has 19 times more calcium than spinach - spinach has 99mg of calcium per 100 grams and marjoram has 1990mg of calcium.

iron

Both spinach and marjoram are high in iron. Marjoram has 29 times more iron than spinach - spinach has 2.7mg of iron per 100 grams and marjoram has 82.7mg of iron.

potassium

Both spinach and marjoram are high in potassium. Marjoram has 173% more potassium than spinach - spinach has 558mg of potassium per 100 grams and marjoram has 1522mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, marjoram has more apigenin than spinach per 100 grams, however, spinach contains more luteolin, kaempferol, myricetin and quercetin than marjoram per 100 grams.

Marjoram Spinach
apigenin 3.5 mg ~
luteolin ~ 0.74 mg
kaempferol ~ 6.38 mg
myricetin ~ 0.35 mg
Quercetin ~ 3.97 mg

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 spinach contain significant amounts of beta-carotene.

Marjoram Spinach
beta-carotene 4806 UG 5626 UG
lutein + zeaxanthin 1895 UG 12198 UG

Omega-3 and Omega-6

omega 3s

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

Marjoram Spinach
alpha linoleic acid 3.23 G 0.138 G
Total 3.23 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, marjoram has more linoleic acid than spinach per 100 grams.

Marjoram Spinach
linoleic acid 1.175 G 0.026 G
Total 1.175 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.

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

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