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Parsley vs. Oregano — 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
Parsley
vs
Oregano

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 A +395.2%
Contains more Vitamin C +5682.6%
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 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%
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%
Contains more Vitamin A +395.2%
Contains more Vitamin C +5682.6%
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%

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.
:
10
Oregano
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 42% 233% 36% 25% 49% 8% 30% 50% 21% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
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

Parsley vs Oregano infographic
Infographic link

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Oregano
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
441%
Parsley
230%
Oregano
Minerals Daily Need Coverage Score
49%
Parsley
319%
Oregano

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. 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.