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Oregano vs Pumpkin seed - In-Depth Nutrition Comparison

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Significant differences between Oregano and Pumpkin seed

  • Oregano has more Iron, Manganese, Calcium, Fiber, Vitamin B6, Folate, Vitamin B2, Vitamin B3, and Vitamin B5, however Pumpkin seed is richer in Zinc.
  • Oregano covers your daily Iron needs 419% more than Pumpkin seed.
  • Pumpkin seed has 29 times less Calcium than Oregano. Oregano has 1597mg of Calcium, while Pumpkin seed has 55mg.

Specific food types used in this comparison are Spices, oregano, dried and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Oregano vs Pumpkin seed infographic
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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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1380% 480% 112% 193% 212% 74% 64% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
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
Oregano
10
:
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 Folate +2533.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 103% 366% 0% 45% 122% 87% 56% 241% 0% 1555% 178%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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 Folate +2533.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
230
Oregano
4
Pumpkin seed
Mineral Summary Score
314
Oregano
120
Pumpkin seed

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

Comparison summary table

Pay attention to 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 Sugar 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 for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (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)

All nutrients comparison - raw data values

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
Sugar 4.09 Pumpkin seed
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
Folate 237 9 Oregano
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
Fructose 1.13 Oregano

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.