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Oregano vs. Dried rosemary — In-Depth Nutrition Comparison

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Summary of differences between Oregano and Dried rosemary

  • Oregano has more Manganese, Iron, Calcium, Vitamin B3, and Magnesium, however, Dried rosemary is higher in Vitamin C, Vitamin B6, Vitamin B1, and Folate.
  • Oregano covers your daily need of Manganese 136% more than Dried rosemary.
  • Oregano has 5 times more Vitamin B3 than Dried rosemary. While Oregano has 4.64mg of Vitamin B3, Dried rosemary has only 1mg.
  • Oregano has less Saturated Fat.

These are the specific foods used in this comparison Spices, oregano, dried and Spices, rosemary, dried.

Infographic

Oregano vs Dried rosemary infographic
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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 157% 384% 84% 1097% 183% 88% 30% 6.5% 244% 25%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +24.8%
Contains more PotassiumPotassium +31.9%
Contains more IronIron +25.8%
Contains more CopperCopper +15.1%
Contains more PhosphorusPhosphorus +111.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +167.3%
Contains more ZincZinc +20.1%
~equal in Selenium ~4.6µg

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.
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% 102% 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 204% 188% 0% 0% 129% 99% 19% 0% 402% 0% 0% 230% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B3Vitamin B3 +364%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2560.9%
Contains more Vitamin AVitamin A +83.9%
Contains more Vitamin B1Vitamin B1 +190.4%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +29.5%
~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
5% 15% 64% 9% 7%
Protein: 4.88 g
Fats: 15.22 g
Carbs: 64.06 g
Water: 9.31 g
Other: 6.53 g
Contains more ProteinProtein +84.4%
Contains more OtherOther +20.5%
Contains more FatsFats +255.6%
~equal in Carbs ~64.06g
~equal in Water ~9.31g

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
58% 24% 18%
Saturated Fat: Sat. Fat 7.371 g
Monounsaturated Fat: Mono. Fat 3.014 g
Polyunsaturated fat: Poly. Fat 2.339 g
Contains less Sat. FatSaturated Fat -79%
Contains more Mono. FatMonounsaturated Fat +320.9%
Contains more Poly. FatPolyunsaturated fat +70.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Dried rosemary Opinion
Calories 265kcal 331kcal Dried rosemary
Protein 9g 4.88g Oregano
Fats 4.28g 15.22g Dried rosemary
Vitamin C 2.3mg 61.2mg Dried rosemary
Net carbs 26.42g 21.46g Oregano
Carbs 68.92g 64.06g Oregano
Magnesium 270mg 220mg Oregano
Calcium 1597mg 1280mg Oregano
Potassium 1260mg 955mg Oregano
Iron 36.8mg 29.25mg Oregano
Sugar 4.09g Dried rosemary
Fiber 42.5g 42.6g Dried rosemary
Copper 0.633mg 0.55mg Oregano
Zinc 2.69mg 3.23mg Dried rosemary
Phosphorus 148mg 70mg Oregano
Sodium 25mg 50mg Oregano
Vitamin A 1701IU 3128IU Dried rosemary
Vitamin A RAE 85µg 156µg Dried rosemary
Vitamin E 18.26mg Oregano
Manganese 4.99mg 1.867mg Oregano
Selenium 4.5µg 4.6µg Dried rosemary
Vitamin B1 0.177mg 0.514mg Dried rosemary
Vitamin B2 0.528mg 0.428mg Oregano
Vitamin B3 4.64mg 1mg Oregano
Vitamin B5 0.921mg Oregano
Vitamin B6 1.044mg 1.74mg Dried rosemary
Vitamin K 621.7µg Oregano
Folate 237µg 307µg Dried rosemary
Choline 32.3mg Oregano
Saturated Fat 1.551g 7.371g Oregano
Monounsaturated Fat 0.716g 3.014g Dried rosemary
Polyunsaturated fat 1.369g 2.339g Dried rosemary
Tryptophan 0.203mg Oregano
Threonine 0.322mg Oregano
Isoleucine 0.441mg Oregano
Leucine 0.78mg Oregano
Lysine 0.5mg Oregano
Methionine 0.127mg Oregano
Phenylalanine 0.449mg Oregano
Valine 0.585mg Oregano
Histidine 0.144mg Oregano
Fructose 1.13g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Dried rosemary
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
213%
Oregano
98%
Dried rosemary
Minerals Daily Need Coverage Score
319%
Oregano
230%
Dried rosemary

Comparison summary

Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 5.82g)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is lower in Sugar?
Dried rosemary
Dried rosemary is lower in Sugar (difference - 4.09g)
Which food is lower in glycemic index?
Dried rosemary
Dried rosemary is lower in glycemic index (difference - 5)
Which food is cheaper?
Dried rosemary
Dried rosemary is cheaper (difference - $4.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Dried rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171333/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.