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Parsley vs Oregano - Health impact and Nutrition Comparison

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Parsley
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Oregano

INTRODUCTION

Herbs and spices are a perfect way to add a range of flavors to any dish and parsley and oregano are ideal herbs and spices. Parsley is classified as umbellifers, similar to coriander and celery. On the other hand, Oregano is botanically classified in the family of mints. Oregano’s flavor is due to 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 COMPARISON

Parsley is richer in Vitamins C, K, and A. Compared to oregano which is richer in vitamins E, B complex (B1, B2, B3, B5, and B6), and folate. Comparing their mineral profile, oregano is richer in phosphorus, iron, calcium, zinc, copper, magnesium, and potassium. Parsley and oregano are low in sodium. 

HEALTH IMPACT

Myricetin, a flavonoid found in the parsley helps prevent skin cancer. (1)
Parsley decreases the risks of developing type 2 diabetes. (2) This study shows the antiviral potential of oregano against norovirus infections. (3) Generally, this parsley and oregano have protective roles against the following:

  • Cancer prevention (4) (5)
  • Bone health improvement

Parsley has antiosteoporotic effects on bone tissue. (6)

  • Antibacterial properties (7) (8)
  • Anti-inflammatory properties (9) (10)

SUMMARY

To sum up, oregano contains significantly more vitamins and minerals than parsley. Moreover, both parsley and oregano have been at the center of scientific attention, though parsley is researched more. However, both are irreplaceable as a source of antioxidants and vitamins in the daily diet. 

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5629766/ 
  2. https://pubmed.ncbi.nlm.nih.gov/16223573/ 
  3. https://pubmed.ncbi.nlm.nih.gov/24779581/ 
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680447/ 
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5629766/ 
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4891838/ 
  7. https://pubmed.ncbi.nlm.nih.gov/27525894/ 
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6152729/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5322505/ 
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5801825/
Article author photo Tatevik  Stepanyan
Profession: Food Blogger
Last updated: April 23, 2021
Medically reviewed by Jack Yacoubian

Infographic

Parsley vs Oregano 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +493.5%
Contains more Calcium +1057.2%
Contains more Potassium +127.4%
Contains more Magnesium +440%
Contains more Copper +324.8%
Contains more Zinc +151.4%
Contains more Phosphorus +155.2%
Contains less Sodium -55.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 233% 42% 49% 36% 50% 30% 25% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1380% 480% 112% 193% 212% 74% 64% 4%
Contains more Iron +493.5%
Contains more Calcium +1057.2%
Contains more Potassium +127.4%
Contains more Magnesium +440%
Contains more Copper +324.8%
Contains more Zinc +151.4%
Contains more Phosphorus +155.2%
Contains less Sodium -55.4%

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

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
441
Parsley
230
Oregano
Mineral Summary Score
59
Parsley
314
Oregano

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
18%
Parsley
54%
Oregano
Carbohydrates
6%
Parsley
69%
Oregano
Fats
4%
Parsley
20%
Oregano

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.
Parsley Oregano
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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Parsley Oregano Opinion
Calories 36 265 Oregano
Protein 2.97 9 Oregano
Fats 0.79 4.28 Oregano
Vitamin C 133 2.3 Parsley
Carbs 6.33 68.92 Oregano
Cholesterol 0 0
Vitamin D 0 0
Iron 6.2 36.8 Oregano
Calcium 138 1597 Oregano
Potassium 554 1260 Oregano
Magnesium 50 270 Oregano
Sugar 0.85 4.09 Parsley
Fiber 3.3 42.5 Oregano
Copper 0.149 0.633 Oregano
Zinc 1.07 2.69 Oregano
Starch
Phosphorus 58 148 Oregano
Sodium 56 25 Oregano
Vitamin A 8424 1701 Parsley
Vitamin E 0.75 18.26 Oregano
Vitamin D 0 0
Vitamin B1 0.086 0.177 Oregano
Vitamin B2 0.098 0.528 Oregano
Vitamin B3 1.313 4.64 Oregano
Vitamin B5 0.4 0.921 Oregano
Vitamin B6 0.09 1.044 Oregano
Vitamin B12 0 0
Vitamin K 1640 621.7 Parsley
Folate 152 237 Oregano
Trans Fat 0 0
Saturated Fat 0.132 1.551 Parsley
Monounsaturated Fat 0.295 0.716 Oregano
Polyunsaturated fat 0.124 1.369 Oregano
Tryptophan 0.045 0.203 Oregano
Threonine 0.122 0.322 Oregano
Isoleucine 0.118 0.441 Oregano
Leucine 0.204 0.78 Oregano
Lysine 0.181 0.5 Oregano
Methionine 0.042 0.127 Oregano
Phenylalanine 0.145 0.449 Oregano
Valine 0.172 0.585 Oregano
Histidine 0.061 0.144 Oregano
Fructose 1.13 Oregano

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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.