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Oregano vs. Black pepper — In-Depth Nutrition Comparison

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What are the differences between oregano and black pepper?

  • Oregano is higher in vitamin K, iron, calcium, vitamin E, fiber, vitamin B6, folate, and vitamin B2, yet black pepper is higher in manganese and copper.
  • Oregano's daily need coverage for vitamin K is 382% more.
  • Oregano has 18 times more vitamin E than black pepper. While oregano has 18.26mg of vitamin E, black pepper has only 1.04mg.
  • The glycemic index of oregano is lower.

We used Spices, oregano, dried and Spices, pepper, black types in this article.

Infographic

Oregano vs Black pepper infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +260.5%
Contains more IronIron +279%
Contains more ZincZinc +126.1%
Contains more CopperCopper +110.1%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +155.6%
~equal in Potassium ~1329mg
~equal in Phosphorus ~158mg
~equal in Selenium ~4.9µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oregano
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +214.8%
Contains more Vitamin EVitamin E +1655.8%
Contains more Vitamin B1Vitamin B1 +63.9%
Contains more Vitamin B2Vitamin B2 +193.3%
Contains more Vitamin B3Vitamin B3 +305.9%
Contains more Vitamin B6Vitamin B6 +258.8%
Contains more Vitamin KVitamin K +279.8%
Contains more FolateFolate +1294.1%
Contains more CholineCholine +185.8%
Contains more Vitamin B5Vitamin B5 +51.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more FatsFats +31.3%
Contains more ProteinProtein +15.4%
Contains more WaterWater +25.5%
Contains more OtherOther +26.3%
~equal in Carbs ~63.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains more Poly. FatPolyunsaturated fat +37.2%
Contains less Sat. FatSaturated fat -10.3%
~equal in Monounsaturated fat ~0.739g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
22% 46% 28% 4%
Starch: 0 g
Sucrose: 0.91 g
Glucose: 1.9 g
Fructose: 1.13 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
3% 38% 36% 23%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 0.24 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more SucroseSucrose +4450%
Contains more GlucoseGlucose +691.7%
Contains more FructoseFructose +391.3%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0.15g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano Black pepper
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oregano Black pepper DV% diff.
Vitamin K 621.7µg 163.7µg 382%
Iron 36.8mg 9.71mg 339%
Manganese 4.99mg 12.753mg 338%
Calcium 1597mg 443mg 115%
Vitamin E 18.26mg 1.04mg 115%
Copper 0.633mg 1.33mg 77%
Fiber 42.5g 25.3g 69%
Vitamin B6 1.044mg 0.291mg 58%
Folate 237µg 17µg 55%
Vitamin B2 0.528mg 0.18mg 27%
Magnesium 270mg 171mg 24%
Vitamin B3 4.64mg 1.143mg 22%
Zinc 2.69mg 1.19mg 14%
Vitamin B5 0.921mg 1.399mg 10%
Vitamin B1 0.177mg 0.108mg 6%
Vitamin A 85µg 27µg 6%
Choline 32.3mg 11.3mg 4%
Vitamin C 2.3mg 0mg 3%
Protein 9g 10.39g 3%
Fats 4.28g 3.26g 2%
Carbs 68.92g 63.95g 2%
Polyunsaturated fat 1.369g 0.998g 2%
Potassium 1260mg 1329mg 2%
Saturated fat 1.551g 1.392g 1%
Fructose 1.13g 0.23g 1%
Calories 265kcal 251kcal 1%
Selenium 4.5µg 4.9µg 1%
Phosphorus 148mg 158mg 1%
Net carbs 26.42g 38.65g N/A
Sugar 4.09g 0.64g N/A
Sodium 25mg 20mg 0%
Monounsaturated fat 0.716g 0.739g 0%
Tryptophan 0.203mg 0.058mg 0%
Threonine 0.322mg 0.244mg 0%
Isoleucine 0.441mg 0.366mg 0%
Leucine 0.78mg 1.014mg 0%
Lysine 0.5mg 0.244mg 0%
Methionine 0.127mg 0.096mg 0%
Phenylalanine 0.449mg 0.446mg 0%
Valine 0.585mg 0.547mg 0%
Histidine 0.144mg 0.159mg 0%
Omega-3 - ALA 0.621g 0.152g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Black pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
208%
Oregano
54%
Black pepper
Minerals Daily Need Coverage Score
319%
Oregano
297%
Black pepper

Comparison summary

Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 3.45g)
Which food contains less Sodium?
Black pepper
Black pepper contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Black pepper
Black pepper is lower in Saturated fat (difference - 0.159g)
Which food is cheaper?
Black pepper
Black pepper is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.