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Pumpkin seed vs Oregano - 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.
Pumpkin seed Oregano
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
Pumpkin seed Oregano
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
3
Pumpkin seed
258
Oregano
Mineral Summary Score
86
Pumpkin seed
200
Oregano

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 Zinc +282.9%
Contains less Sodium -28%
Contains more Iron +1011.8%
Contains more Calcium +2803.6%
Contains more Potassium +37.1%
Contains more Phosphorus +60.9%
Equal in Magnesium - 270
Equal in Copper - 0.633
Contains more Zinc +282.9%
Contains less Sodium -28%
Contains more Iron +1011.8%
Contains more Calcium +2803.6%
Contains more Potassium +37.1%
Contains more Phosphorus +60.9%
Equal in Magnesium - 270
Equal in Copper - 0.633

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
111%
Pumpkin seed
54%
Oregano
Carbohydrates
54%
Pumpkin seed
69%
Oregano
Fats
90%
Pumpkin seed
20%
Oregano

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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 Pumpkin seed Oregano Opinion
Calories 446 265 Pumpkin seed
Protein 18.55 9 Pumpkin seed
Fats 19.4 4.28 Pumpkin seed
Vitamin C 0.3 2.3 Oregano
Carbs 53.75 68.92 Oregano
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 36.8 Oregano
Calcium 55 1597 Oregano
Potassium 919 1260 Oregano
Magnesium 262 270 Oregano
Sugars 4.09 Oregano
Fiber 18.4 42.5 Oregano
Copper 0.69 0.633 Pumpkin seed
Zinc 10.3 2.69 Pumpkin seed
Starch
Phosphorus 92 148 Oregano
Sodium 18 25 Pumpkin seed
Vitamin A 62 1701 Oregano
Vitamin E 18.26 Oregano
Vitamin D 0 0
Vitamin B1 0.034 0.177 Oregano
Vitamin B2 0.052 0.528 Oregano
Vitamin B3 0.286 4.64 Oregano
Vitamin B5 0.056 0.921 Oregano
Vitamin B6 0.037 1.044 Oregano
Vitamin B12 0 0
Vitamin K 621.7 Oregano
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 1.551 Oregano
Monounsaturated Fat 6.032 0.716 Pumpkin seed
Polyunsaturated fat 8.844 1.369 Pumpkin seed
Tryptophan 0.326 0.203 Pumpkin seed
Threonine 0.683 0.322 Pumpkin seed
Isoleucine 0.956 0.441 Pumpkin seed
Leucine 1.572 0.78 Pumpkin seed
Lysine 1.386 0.5 Pumpkin seed
Methionine 0.417 0.127 Pumpkin seed
Phenylalanine 0.924 0.449 Pumpkin seed
Valine 1.491 0.585 Pumpkin seed
Histidine 0.515 0.144 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.