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Oregano vs Rosemary - In-Depth Nutrition Comparison

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Significant differences between Oregano and Rosemary

  • The amount of Iron, Manganese, Calcium, Fiber, Vitamin B6, Magnesium, Copper, Folate, Vitamin B2, and Vitamin B3 in Oregano is higher than in Rosemary.
  • Oregano covers your daily Iron needs 377% more than Rosemary.
  • Rosemary has 5 times less Manganese than Oregano. Oregano has 4.99mg of Manganese, while Rosemary has 0.96mg.

Specific food types used in this comparison are Spices, oregano, dried and Rosemary, fresh.

Infographic

Oregano vs Rosemary 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +403.8%
Contains more Iron +453.4%
Contains more Magnesium +196.7%
Contains more Phosphorus +124.2%
Contains more Potassium +88.6%
Contains more Zinc +189.2%
Contains more Copper +110.3%
Equal in Sodium - 26
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 96% 250% 65% 29% 59% 4% 26% 101%
Contains more Calcium +403.8%
Contains more Iron +453.4%
Contains more Magnesium +196.7%
Contains more Phosphorus +124.2%
Contains more Potassium +88.6%
Contains more Zinc +189.2%
Contains more Copper +110.3%
Equal in Sodium - 26

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +391.7%
Contains more Vitamin B2 +247.4%
Contains more Vitamin B3 +408.8%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +210.7%
Contains more Folate +117.4%
Contains more Vitamin A +71.9%
Contains more Vitamin C +847.8%
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 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Contains more Vitamin B1 +391.7%
Contains more Vitamin B2 +247.4%
Contains more Vitamin B3 +408.8%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B6 +210.7%
Contains more Folate +117.4%
Contains more Vitamin A +71.9%
Contains more Vitamin C +847.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oregano Rosemary
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat 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 Rosemary Opinion
Net carbs 26.42g 6.6g Oregano
Protein 9g 3.31g Oregano
Fats 4.28g 5.86g Rosemary
Carbs 68.92g 20.7g Oregano
Calories 265kcal 131kcal Oregano
Starch g g
Fructose 1.13g g Oregano
Sugar 4.09g g Rosemary
Fiber 42.5g 14.1g Oregano
Calcium 1597mg 317mg Oregano
Iron 36.8mg 6.65mg Oregano
Magnesium 270mg 91mg Oregano
Phosphorus 148mg 66mg Oregano
Potassium 1260mg 668mg Oregano
Sodium 25mg 26mg Oregano
Zinc 2.69mg 0.93mg Oregano
Copper 0.633mg 0.301mg Oregano
Vitamin A 1701IU 2924IU Rosemary
Vitamin E 18.26mg mg Oregano
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 21.8mg Rosemary
Vitamin B1 0.177mg 0.036mg Oregano
Vitamin B2 0.528mg 0.152mg Oregano
Vitamin B3 4.64mg 0.912mg Oregano
Vitamin B5 0.921mg 0.804mg Oregano
Vitamin B6 1.044mg 0.336mg Oregano
Folate 237µg 109µg Oregano
Vitamin B12 0µg 0µg
Vitamin K 621.7µg µg Oregano
Tryptophan 0.203mg 0.051mg Oregano
Threonine 0.322mg 0.136mg Oregano
Isoleucine 0.441mg 0.136mg Oregano
Leucine 0.78mg 0.249mg Oregano
Lysine 0.5mg 0.143mg Oregano
Methionine 0.127mg 0.047mg Oregano
Phenylalanine 0.449mg 0.169mg Oregano
Valine 0.585mg 0.165mg Oregano
Histidine 0.144mg 0.066mg Oregano
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.551g 2.838g Oregano
Monounsaturated Fat 0.716g 1.16g Rosemary
Polyunsaturated fat 1.369g 0.901g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Rosemary
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
230
Oregano
43
Rosemary
Mineral Summary Score
314
Oregano
78
Rosemary

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Oregano
20%
Rosemary
Carbohydrates
69%
Oregano
21%
Rosemary
Fats
20%
Oregano
27%
Rosemary

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 4.09g)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $3.1)
Which food contains less Sodium?
Oregano
Oregano contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 1.287g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 65)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.