Rosemary vs. Oregano — In-Depth Nutrition Comparison

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Significant differences between rosemary and oregano

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 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 Rosemary, fresh and Spices, oregano, dried.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rosemary

Oregano

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 ~25mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rosemary

Oregano

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

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%

~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	6.65mg	36.8mg	377%
Manganese	0.96mg	4.99mg	175%
Calcium	317mg	1597mg	128%
Vitamin E		18.26mg	122%
Fiber	14.1g	42.5g	114%
Vitamin B6	0.336mg	1.044mg	54%
Magnesium	91mg	270mg	43%
Omega-3 (ALA)		0.621g	39%
Copper	0.301mg	0.633mg	37%
Folate	109µg	237µg	32%
Vitamin B2	0.152mg	0.528mg	29%
Vitamin B3	0.912mg	4.64mg	23%
Vitamin C	21.8mg	2.3mg	22%
Potassium	668mg	1260mg	17%
Carbs	20.7g	68.92g	16%
Zinc	0.93mg	2.69mg	16%
Phosphorus	66mg	148mg	12%
Vitamin B1	0.036mg	0.177mg	12%
Protein	3.31g	9g	11%
Selenium		4.5µg	8%
Calories	131kcal	265kcal	7%
Vitamin A	146µg	85µg	7%
Choline		32.3mg	6%
Saturated fat	2.838g	1.551g	6%
Polyunsaturated fat	0.901g	1.369g	3%
Fats	5.86g	4.28g	2%
Vitamin B5	0.804mg	0.921mg	2%
Monounsaturated fat	1.16g	0.716g	1%
Fructose		1.13g	1%
Protein per 100 calories	2.5g	3.4g	N/A
Calories per 10 g protein	396kcal	294kcal	N/A
Weight per 100 calories	76g	38g	N/A
Unsaturated / Saturated Fat ratio	0.73	1.3	N/A
Net carbs	6.6g	26.42g	N/A
Sugar		4.09g	N/A
Sodium	26mg	25mg	0%
Tryptophan	0.051mg	0.203mg	0%
Threonine	0.136mg	0.322mg	0%
Isoleucine	0.136mg	0.441mg	0%
Leucine	0.249mg	0.78mg	0%
Lysine	0.143mg	0.5mg	0%
Methionine	0.047mg	0.127mg	0%
Phenylalanine	0.169mg	0.449mg	0%
Valine	0.165mg	0.585mg	0%
Histidine	0.066mg	0.144mg	0%