Rosemary vs. Oregano — In-Depth Nutrition Comparison

Compare

Significant differences between rosemary and oregano

Rosemary has more vitamin A; however, oregano is richer in iron, manganese, calcium, fiber, vitamin B6, magnesium, copper, folate, and vitamin B2.
Oregano covers your daily iron needs 377% more than rosemary.
Oregano has 2 times less vitamin A than rosemary. Rosemary has 2924 IU of vitamin A, while oregano has 1701 IU.
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.

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" charts below show how much of the daily needs can be covered by 300 grams of the 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%

~equal in Sodium ~25mg

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.

Rosemary

Oregano

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

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 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%
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%
Omega-3 - ALA		0.621g	N/A