Oregano vs. Spinach

Nutrition comparison of Oregano and Spinach


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

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

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

  • Both spinach and oregano are high in Vitamin K, calcium, dietary fiber, iron and potassium.
  • Oregano has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Oregano is a great source of protein.
  • Oregano is an excellent source of Vitamin E.
  • Spinach has 23.6 times less saturated fat than oregano.
  • Spinach is an excellent source of Vitamin A and Vitamin C.
Detailed nutritional comparison of oregano 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: Oregano (Spices, oregano, dried) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Oregano src
Image of Spinach src

Calories and Carbs

calories

Oregano is high in calories and spinach has 91% less calories than oregano - spinach has 23 calories per 100 grams and oregano has 265 calories.

For macronutrient ratios, oregano is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Oregano has a macronutrient ratio of 13:88:0 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oregano Spinach
Protein 13% 40%
Carbohydrates 88% 49%
Fat ~ 10%
Alcohol ~ ~

carbohydrates

Oregano is high in carbohydrates and spinach has 95% less carbohydrates than oregano - spinach has 3.6g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.

dietary fiber

Both spinach and oregano are high in dietary fiber. Oregano has 18 times more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.

sugar

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



Protein

protein

Oregano is a great source of protein and it has 215% more protein than spinach - spinach has 2.9g of protein per 100 grams and oregano has 9g of protein.

Fat

saturated fat

Spinach has 23.6 times less saturated fat than oregano - spinach has 0.06g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 11 times more Vitamin C than oregano - spinach has 28.1mg of Vitamin C per 100 grams and oregano has 2.3mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 452% more Vitamin A than oregano - spinach has 469ug 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 800% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and oregano has 18.3mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Oregano Spinach
Thiamin 0.177 MG 0.078 MG
Riboflavin 0.528 MG 0.189 MG
Niacin 4.64 MG 0.724 MG
Pantothenic acid 0.921 MG 0.065 MG
Vitamin B6 1.044 MG 0.195 MG
Folate 237 UG 194 UG

Minerals

calcium

Both spinach and oregano are high in calcium. Oregano has 15 times more calcium than spinach - spinach has 99mg of calcium per 100 grams and oregano has 1597mg of calcium.

iron

Both spinach and oregano are high in iron. Oregano has 12 times more iron than spinach - spinach has 2.7mg of iron per 100 grams and oregano has 36.8mg of iron.

potassium

Both spinach and oregano are high in potassium. Oregano has 126% more potassium than spinach - spinach has 558mg 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,

Oregano Spinach
beta-carotene 1007 UG 5626 UG
alpha-carotene 20 UG ~
lutein + zeaxanthin 1895 UG 12198 UG

Omega-3 and Omega-6

omega 3s

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

Oregano Spinach
alpha linoleic acid 0.621 G 0.138 G
Total 0.621 G 0.138 G

omega 6s

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

Oregano Spinach
linoleic acid 0.748 G 0.026 G
Total 0.748 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: Oregano (Spices, oregano, dried) and Spinach (Spinach, raw) .

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