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Sunflower seed vs Oregano - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sunflower seed
Sunflower seed contains less Sugars (difference - 1.47g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 16mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 2.904g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Sunflower seed Oregano
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower 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
105
Sunflower seed
258
Oregano
Mineral Summary Score
122
Sunflower 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 Magnesium +20.4%
Contains more Copper +184.4%
Contains more Zinc +85.9%
Contains more Phosphorus +345.9%
Contains less Sodium -64%
Contains more Iron +601%
Contains more Calcium +1947.4%
Contains more Potassium +95.3%
Contains more Magnesium +20.4%
Contains more Copper +184.4%
Contains more Zinc +85.9%
Contains more Phosphorus +345.9%
Contains less Sodium -64%
Contains more Iron +601%
Contains more Calcium +1947.4%
Contains more Potassium +95.3%

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 E +92.6%
Contains more Vitamin B1 +736.2%
Contains more Vitamin B3 +79.6%
Contains more Vitamin B5 +22.7%
Contains more Vitamin B6 +28.8%
Contains more Vitamin C +64.3%
Contains more Vitamin A +3302%
Contains more Vitamin B2 +48.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +92.6%
Contains more Vitamin B1 +736.2%
Contains more Vitamin B3 +79.6%
Contains more Vitamin B5 +22.7%
Contains more Vitamin B6 +28.8%
Contains more Vitamin C +64.3%
Contains more Vitamin A +3302%
Contains more Vitamin B2 +48.7%
Contains more Vitamin K +∞%

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
125%
Sunflower seed
54%
Oregano
Carbohydrates
20%
Sunflower seed
69%
Oregano
Fats
238%
Sunflower 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 Sunflower seed Oregano Opinion
Calories 584 265 Sunflower seed
Protein 20.78 9 Sunflower seed
Fats 51.46 4.28 Sunflower seed
Vitamin C 1.4 2.3 Oregano
Carbs 20 68.92 Oregano
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 36.8 Oregano
Calcium 78 1597 Oregano
Potassium 645 1260 Oregano
Magnesium 325 270 Sunflower seed
Sugars 2.62 4.09 Oregano
Fiber 8.6 42.5 Oregano
Copper 1.8 0.633 Sunflower seed
Zinc 5 2.69 Sunflower seed
Starch
Phosphorus 660 148 Sunflower seed
Sodium 9 25 Sunflower seed
Vitamin A 50 1701 Oregano
Vitamin E 35.17 18.26 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.177 Sunflower seed
Vitamin B2 0.355 0.528 Oregano
Vitamin B3 8.335 4.64 Sunflower seed
Vitamin B5 1.13 0.921 Sunflower seed
Vitamin B6 1.345 1.044 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 621.7 Oregano
Folic acid (B9) 0 0
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 1.551 Oregano
Monounsaturated Fat 18.528 0.716 Sunflower seed
Polyunsaturated fat 23.137 1.369 Sunflower seed
Tryptophan 0.348 0.203 Sunflower seed
Threonine 0.928 0.322 Sunflower seed
Isoleucine 1.139 0.441 Sunflower seed
Leucine 1.659 0.78 Sunflower seed
Lysine 0.937 0.5 Sunflower seed
Methionine 0.494 0.127 Sunflower seed
Phenylalanine 1.169 0.449 Sunflower seed
Valine 1.315 0.585 Sunflower seed
Histidine 0.632 0.144 Sunflower 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.