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Oregano vs. Parsley — Health Impact and Nutrition Comparison

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Article author photo Tatevik  Stepanyan by Tatevik Stepanyan | Last updated on April 23, 2021
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
Oregano
vs
Parsley

Summary

Oregano contains significantly more vitamins and minerals than parsley.

In recent years, parsley and oregano have been at the center of scientific attention. While parsley is more researched, both are excellent sources of antioxidants and vitamins in the daily diet.

Introduction

Herbs and spices are a perfect way to add a range of flavors to any dish. Both parsley and oregano are ideal herbs and spices.

Parsley belongs to the Umbelliferae family, also known as the carrot or celery family. On the other hand, oregano is botanically classified in the family of mints. Oregano owes its flavor to compounds such as thymol, carvacrol, ocimene, pinene, limonene, and caryophyllene.

In this article, we are going to compare parsley and oregano, focusing on their nutritional differences and health impacts.

Nutritional Content

Parsley is richer in vitamins C, K, and A. On the other hand, oregano contains higher amounts of vitamins E, B complex (B1, B2, B3, B5, and B6), and folate.

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.
:
Contains more Vitamin E +2334.7%
Contains more Vitamin B1 +105.8%
Contains more Vitamin B2 +438.8%
Contains more Vitamin B3 +253.4%
Contains more Vitamin B5 +130.3%
Contains more Vitamin B6 +1060%
Contains more Folate +55.9%
Contains more Vitamin A +395.2%
Contains more Vitamin C +5682.6%
Contains more Vitamin K +163.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 506% 15% 0% 444% 22% 23% 25% 24% 21% 114% 0% 4100%
Contains more Vitamin E +2334.7%
Contains more Vitamin B1 +105.8%
Contains more Vitamin B2 +438.8%
Contains more Vitamin B3 +253.4%
Contains more Vitamin B5 +130.3%
Contains more Vitamin B6 +1060%
Contains more Folate +55.9%
Contains more Vitamin A +395.2%
Contains more Vitamin C +5682.6%
Contains more Vitamin K +163.8%

When comparing their mineral profile, oregano is richer in phosphorus, iron, calcium, zinc, copper, magnesium, and potassium.

While both of these plants are low in sodium, oregano contains less.

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.
Oregano
10
:
Contains more Calcium +1057.2%
Contains more Iron +493.5%
Contains more Magnesium +440%
Contains more Phosphorus +155.2%
Contains more Potassium +127.4%
Contains less Sodium -55.4%
Contains more Zinc +151.4%
Contains more Copper +324.8%
Contains more Manganese +3018.8%
Contains more Selenium +4400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 233% 36% 25% 49% 8% 30% 50% 21% 1%
Contains more Calcium +1057.2%
Contains more Iron +493.5%
Contains more Magnesium +440%
Contains more Phosphorus +155.2%
Contains more Potassium +127.4%
Contains less Sodium -55.4%
Contains more Zinc +151.4%
Contains more Copper +324.8%
Contains more Manganese +3018.8%
Contains more Selenium +4400%

Health Impact

Myricetin, a flavonoid found in the parsley, helps prevent skin cancer (1).

Parsley can also decrease the risk of developing type 2 diabetes (2).

One study has shown the antiviral potential of oregano against norovirus infections (3).

Generally, parsley and oregano have protective roles against the following:

  • Cancer prevention (1, 4)
  • Antibacterial properties (5, 6)
  • Anti-inflammatory properties (7, 8)
  • Bone health improvement

Parsley has antiosteoporotic effects on bone tissue (9).

Article author photo Tatevik  Stepanyan
Education: Food Blogger
Last updated: April 23, 2021
Medically reviewed by Jack Yacoubian

Infographic

Oregano vs Parsley infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +203%
Contains more Fats +441.8%
Contains more Carbs +988.8%
Contains more Other +257.7%
Contains more Water +783.3%
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Contains more Protein +203%
Contains more Fats +441.8%
Contains more Carbs +988.8%
Contains more Other +257.7%
Contains more Water +783.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +142.7%
Contains more Polyunsaturated fat +1004%
Contains less Saturated Fat -91.5%
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
24% 54% 23%
Saturated Fat: 0.132 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.124 g
Contains more Monounsaturated Fat +142.7%
Contains more Polyunsaturated fat +1004%
Contains less Saturated Fat -91.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oregano Parsley Opinion
Net carbs 26.42g 3.03g Oregano
Protein 9g 2.97g Oregano
Fats 4.28g 0.79g Oregano
Carbs 68.92g 6.33g Oregano
Calories 265kcal 36kcal Oregano
Fructose 1.13g Oregano
Sugar 4.09g 0.85g Parsley
Fiber 42.5g 3.3g Oregano
Calcium 1597mg 138mg Oregano
Iron 36.8mg 6.2mg Oregano
Magnesium 270mg 50mg Oregano
Phosphorus 148mg 58mg Oregano
Potassium 1260mg 554mg Oregano
Sodium 25mg 56mg Oregano
Zinc 2.69mg 1.07mg Oregano
Copper 0.633mg 0.149mg Oregano
Manganese 4.99mg 0.16mg Oregano
Selenium 4.5µg 0.1µg Oregano
Vitamin A 1701IU 8424IU Parsley
Vitamin A RAE 85µg 421µg Parsley
Vitamin E 18.26mg 0.75mg Oregano
Vitamin C 2.3mg 133mg Parsley
Vitamin B1 0.177mg 0.086mg Oregano
Vitamin B2 0.528mg 0.098mg Oregano
Vitamin B3 4.64mg 1.313mg Oregano
Vitamin B5 0.921mg 0.4mg Oregano
Vitamin B6 1.044mg 0.09mg Oregano
Folate 237µg 152µg Oregano
Vitamin K 621.7µg 1640µg Parsley
Tryptophan 0.203mg 0.045mg Oregano
Threonine 0.322mg 0.122mg Oregano
Isoleucine 0.441mg 0.118mg Oregano
Leucine 0.78mg 0.204mg Oregano
Lysine 0.5mg 0.181mg Oregano
Methionine 0.127mg 0.042mg Oregano
Phenylalanine 0.449mg 0.145mg Oregano
Valine 0.585mg 0.172mg Oregano
Histidine 0.144mg 0.061mg Oregano
Saturated Fat 1.551g 0.132g Parsley
Monounsaturated Fat 0.716g 0.295g Oregano
Polyunsaturated fat 1.369g 0.124g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

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

People also compare

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
230%
Oregano
441%
Parsley
Minerals Daily Need Coverage Score
319%
Oregano
49%
Parsley

Comparison summary

Which food is lower in Sugar?
Parsley
Parsley is lower in Sugar (difference - 3.24g)
Which food is lower in Saturated Fat?
Parsley
Parsley is lower in Saturated Fat (difference - 1.419g)
Which food is cheaper?
Parsley
Parsley is cheaper (difference - $4.3)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.