Oregano vs. Rosemary — In-Depth Nutrition Comparison

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Significant differences between oregano and rosemary

Oregano has more iron, manganese, calcium, fiber, vitamin B6, magnesium, copper, folate, and vitamin B2; however, rosemary is richer in vitamin A.
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.
Rosemary has a higher glycemic index. The glycemic index of rosemary is 70, while the glycemic index of oregano is 5.

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

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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.

Oregano

Rosemary

Contains more MagnesiumMagnesium	+196.7%
Contains more CalciumCalcium	+403.8%
Contains more PotassiumPotassium	+88.6%
Contains more IronIron	+453.4%
Contains more CopperCopper	+110.3%
Contains more ZincZinc	+189.2%
Contains more PhosphorusPhosphorus	+124.2%
Contains more ManganeseManganese	+419.8%
Contains more SeleniumSelenium	+∞%

~equal in Sodium ~26mg

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.

Oregano

Rosemary

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+391.7%
Contains more Vitamin B2Vitamin B2	+247.4%
Contains more Vitamin B3Vitamin B3	+408.8%
Contains more Vitamin B5Vitamin B5	+14.6%
Contains more Vitamin B6Vitamin B6	+210.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+117.4%

Contains more Vitamin CVitamin C	+847.8%
Contains more Vitamin AVitamin A	+71.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	621.7µg		518%
Iron	36.8mg	6.65mg	377%
Manganese	4.99mg	0.96mg	175%
Calcium	1597mg	317mg	128%
Vitamin E	18.26mg		122%
Fiber	42.5g	14.1g	114%
Vitamin B6	1.044mg	0.336mg	54%
Magnesium	270mg	91mg	43%
Copper	0.633mg	0.301mg	37%
Folate	237µg	109µg	32%
Vitamin B2	0.528mg	0.152mg	29%
Vitamin B3	4.64mg	0.912mg	23%
Vitamin C	2.3mg	21.8mg	22%
Potassium	1260mg	668mg	17%
Carbs	68.92g	20.7g	16%
Zinc	2.69mg	0.93mg	16%
Phosphorus	148mg	66mg	12%
Vitamin B1	0.177mg	0.036mg	12%
Protein	9g	3.31g	11%
Selenium	4.5µg		8%
Calories	265kcal	131kcal	7%
Vitamin A	85µg	146µg	7%
Choline	32.3mg		6%
Saturated fat	1.551g	2.838g	6%
Polyunsaturated fat	1.369g	0.901g	3%
Fats	4.28g	5.86g	2%
Vitamin B5	0.921mg	0.804mg	2%
Monounsaturated fat	0.716g	1.16g	1%
Fructose	1.13g		1%
Protein per 100 calories	3.4g	2.5g	N/A
Calories per 10 g protein	294kcal	396kcal	N/A
Weight per 100 calories	38g	76g	N/A
Unsaturated / Saturated Fat ratio	1.3	0.73	N/A
Net carbs	26.42g	6.6g	N/A
Sugar	4.09g		N/A
Sodium	25mg	26mg	0%
Tryptophan	0.203mg	0.051mg	0%
Threonine	0.322mg	0.136mg	0%
Isoleucine	0.441mg	0.136mg	0%
Leucine	0.78mg	0.249mg	0%
Lysine	0.5mg	0.143mg	0%
Methionine	0.127mg	0.047mg	0%
Phenylalanine	0.449mg	0.169mg	0%
Valine	0.585mg	0.165mg	0%
Histidine	0.144mg	0.066mg	0%
Omega-3 - ALA	0.621g		N/A