Marjoram vs. Watercress
Nutrition comparison of Marjoram and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
marjoram
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in marjoram and watercress:
- Both watercress and marjoram are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
- Marjoram has more beta-carotene than watercress, however, watercress contains more lutein + zeaxanthin than marjoram.
- Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, watercress contains more pantothenic acid.
- Marjoram is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Marjoram (Spices, marjoram, dried) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Marjoram is high in calories and watercress has 96% less calories than marjoram - watercress has 11 calories per 100 grams and marjoram has 271 calories.
For macronutrient ratios, marjoram is much lighter in protein, much heavier in carbs and similar to watercress for fat. Marjoram has a macronutrient ratio of 20:80:0 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Marjoram | Watercress | |
|---|---|---|
| Protein | 20% | 67% |
| Carbohydrates | 80% | 33% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Marjoram is high in carbohydrates and watercress has 98% less carbohydrates than marjoram - watercress has 1.3g of total carbs per 100 grams and marjoram has 60.6g of carbohydrates.
dietary fiber
Marjoram is an excellent source of dietary fiber and it has 79 times more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and marjoram has 40.3g of dietary fiber.
sugar
Watercress and marjoram contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and marjoram has 4.1g of sugar.
Protein
protein
Marjoram is an excellent source of protein and it has 450% more protein than watercress - watercress has 2.3g of protein per 100 grams and marjoram has 12.7g of protein.
Fat
saturated fat
Both watercress and marjoram are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and marjoram has 0.53g of saturated fat.
Vitamins
Vitamin C
Both watercress and marjoram are high in Vitamin C. Marjoram has 20% more Vitamin C than watercress - watercress has 43mg of Vitamin C per 100 grams and marjoram has 51.4mg of Vitamin C.
Vitamin A
Both watercress and marjoram are high in Vitamin A. Marjoram has 152% more Vitamin A than watercress - watercress has 160ug of Vitamin A per 100 grams and marjoram has 403ug of Vitamin A.
Vitamin E
Watercress and marjoram contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and marjoram has 1.7mg of Vitamin E.
Vitamin K
Both watercress and marjoram are high in Vitamin K. Marjoram has 149% more Vitamin K than watercress - watercress has 250ug of Vitamin K per 100 grams and marjoram has 621.7ug of Vitamin K.
The B Vitamins
Marjoram has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, watercress contains more pantothenic acid.
| Marjoram | Watercress | |
|---|---|---|
| Thiamin | 0.289 MG | 0.09 MG |
| Riboflavin | 0.316 MG | 0.12 MG |
| Niacin | 4.12 MG | 0.2 MG |
| Pantothenic acid | ~ | 0.31 MG |
| Vitamin B6 | 1.19 MG | 0.129 MG |
| Folate | 274 UG | 9 UG |
Minerals
calcium
Both watercress and marjoram are high in calcium. Marjoram has 15 times more calcium than watercress - watercress has 120mg of calcium per 100 grams and marjoram has 1990mg of calcium.
iron
Marjoram is an excellent source of iron and it has 412 times more iron than watercress - watercress has 0.2mg of iron per 100 grams and marjoram has 82.7mg of iron.
potassium
Both watercress and marjoram are high in potassium. Marjoram has 361% more potassium than watercress - watercress has 330mg 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 watercress per 100 grams, however, watercress contains more kaempferol and quercetin than marjoram per 100 grams.
| Marjoram | Watercress | |
|---|---|---|
| apigenin | 3.5 mg | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 23.03 mg |
| myricetin | ~ | 0.2 mg |
| Quercetin | ~ | 29.99 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, marjoram has more beta-carotene than watercress per 100 grams, however, watercress contains more lutein + zeaxanthin than marjoram per 100 grams.
| Marjoram | Watercress | |
|---|---|---|
| beta-carotene | 4806 UG | 1914 UG |
| lutein + zeaxanthin | 1895 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, marjoram has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Marjoram | Watercress | |
|---|---|---|
| alpha linoleic acid | 3.23 G | 0.023 G |
| Total | 3.23 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, marjoram has more linoleic acid than watercress per 100 grams.
| Marjoram | Watercress | |
|---|---|---|
| linoleic acid | 1.175 G | 0.012 G |
| Total | 1.175 G | 0.012 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 Watercress (Watercress, raw) .
Marjoram g
()
|
Daily Values (%) |
Watercress 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 watercress or marjoram contain more calories in 100 grams?Marjoram is high in calories and watercress has 100% less calories than marjoram - watercress has 11 calories in 100g and marjoram has 271 calories.
Is watercress or marjoram better for protein?
Marjoram is a fantastic source of protein and it has 450% more protein than watercress - watercress has 2.3g of protein per 100 grams and marjoram has 12.7g of protein.
Does watercress or marjoram have more carbohydrates?
By weight, marjoram is high in carbohydrates and watercress has 100% fewer carbohydrates than marjoram - watercress has 1.3g of carbs for 100g and marjoram has 60.6g of carbohydrates.
Does watercress or marjoram contain more calcium?
Both watercress and marjoram are high in calcium. Marjoram has 15 times more calcium than watercress - watercress has 120mg of calcium in 100 grams and marjoram has 1990mg of calcium.
Does watercress or marjoram contain more iron?
Marjoram is an abundant source of iron and it has 412 times more iron than watercress - watercress has 0.2mg of iron in 100 grams and marjoram has 82.7mg of iron.
Does watercress or marjoram contain more potassium?
Both watercress and marjoram are high in potassium. Marjoram has 360% more potassium than watercress - watercress has 330mg of potassium in 100 grams and marjoram has 1522mg of potassium.