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Oregano vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 4.09g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 7mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $2.4)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 2.119g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 5)
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)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oregano Pumpkin seed
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
258
Oregano
3
Pumpkin seed
Mineral Summary Score
200
Oregano
86
Pumpkin seed

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 +1011.8%
Contains more Calcium +2803.6%
Contains more Potassium +37.1%
Contains more Phosphorus +60.9%
Contains more Zinc +282.9%
Contains less Sodium -28%
Equal in Magnesium - 262
Equal in Copper - 0.69
Contains more Iron +1011.8%
Contains more Calcium +2803.6%
Contains more Potassium +37.1%
Contains more Phosphorus +60.9%
Contains more Zinc +282.9%
Contains less Sodium -28%
Equal in Magnesium - 262
Equal in Copper - 0.69

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 +666.7%
Contains more Vitamin A +2643.5%
Contains more Vitamin B1 +420.6%
Contains more Vitamin B2 +915.4%
Contains more Vitamin B3 +1522.4%
Contains more Vitamin B5 +1544.6%
Contains more Vitamin B6 +2721.6%
Contains more Vitamin C +666.7%
Contains more Vitamin A +2643.5%
Contains more Vitamin B1 +420.6%
Contains more Vitamin B2 +915.4%
Contains more Vitamin B3 +1522.4%
Contains more Vitamin B5 +1544.6%
Contains more Vitamin B6 +2721.6%

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 the food
Protein
54%
Oregano
111%
Pumpkin seed
Carbohydrates
69%
Oregano
54%
Pumpkin seed
Fats
20%
Oregano
90%
Pumpkin seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oregano Pumpkin seed Opinion
Calories 265 446 Pumpkin seed
Protein 9 18.55 Pumpkin seed
Fats 4.28 19.4 Pumpkin seed
Vitamin C 2.3 0.3 Oregano
Carbs 68.92 53.75 Oregano
Cholesterol 0 0
Vitamin D 0 0
Iron 36.8 3.31 Oregano
Calcium 1597 55 Oregano
Potassium 1260 919 Oregano
Magnesium 270 262 Oregano
Sugars 4.09 Oregano
Fiber 42.5 18.4 Oregano
Copper 0.633 0.69 Pumpkin seed
Zinc 2.69 10.3 Pumpkin seed
Starch
Phosphorus 148 92 Oregano
Sodium 25 18 Pumpkin seed
Vitamin A 1701 62 Oregano
Vitamin E 18.26 Oregano
Vitamin D 0 0
Vitamin B1 0.177 0.034 Oregano
Vitamin B2 0.528 0.052 Oregano
Vitamin B3 4.64 0.286 Oregano
Vitamin B5 0.921 0.056 Oregano
Vitamin B6 1.044 0.037 Oregano
Vitamin B12 0 0
Vitamin K 621.7 Oregano
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 1.551 3.67 Oregano
Monounsaturated Fat 0.716 6.032 Pumpkin seed
Polyunsaturated fat 1.369 8.844 Pumpkin seed
Tryptophan 0.203 0.326 Pumpkin seed
Threonine 0.322 0.683 Pumpkin seed
Isoleucine 0.441 0.956 Pumpkin seed
Leucine 0.78 1.572 Pumpkin seed
Lysine 0.5 1.386 Pumpkin seed
Methionine 0.127 0.417 Pumpkin seed
Phenylalanine 0.449 0.924 Pumpkin seed
Valine 0.585 1.491 Pumpkin seed
Histidine 0.144 0.515 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.