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Oregano vs. Seed — In-Depth Nutrition Comparison

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Summary of differences between Oregano and Seed

  • Oregano has more Iron, Vitamin E , Manganese, Calcium, Folate, and Fiber, however, Seed is higher in Phosphorus, Selenium, Vitamin B1, and Copper.
  • Oregano covers your daily need of Iron 364% more than Seed.
  • Oregano has 37 times more Vitamin E than Seed. While Oregano has 18.26mg of Vitamin E , Seed has only 0.5mg.

These are the specific foods used in this comparison Spices, oregano, dried and Seeds, chia seeds, dried.

Infographic

Oregano vs Seed 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.
:
6
Seed
Contains more Calcium +153.1%
Contains more Iron +376.7%
Contains more Potassium +209.6%
Contains more Manganese +83.3%
Contains more Magnesium +24.1%
Contains more Phosphorus +481.1%
Contains less Sodium -36%
Contains more Zinc +70.3%
Contains more Copper +46%
Contains more Selenium +1126.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Calcium +153.1%
Contains more Iron +376.7%
Contains more Potassium +209.6%
Contains more Manganese +83.3%
Contains more Magnesium +24.1%
Contains more Phosphorus +481.1%
Contains less Sodium -36%
Contains more Zinc +70.3%
Contains more Copper +46%
Contains more Selenium +1126.7%

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.
:
2
Seed
Contains more Vitamin A +3050%
Contains more Vitamin E +3552%
Contains more Vitamin C +43.8%
Contains more Vitamin B2 +210.6%
Contains more Folate +383.7%
Contains more Vitamin B1 +250.3%
Contains more Vitamin B3 +90.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +3050%
Contains more Vitamin E +3552%
Contains more Vitamin C +43.8%
Contains more Vitamin B2 +210.6%
Contains more Folate +383.7%
Contains more Vitamin B1 +250.3%
Contains more Vitamin B3 +90.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Seed
Contains more Carbs +63.6%
Contains more Water +71.2%
Contains more Other +64%
Contains more Protein +83.8%
Contains more Fats +618.2%
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Carbs +63.6%
Contains more Water +71.2%
Contains more Other +64%
Contains more Protein +83.8%
Contains more Fats +618.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Seed
Contains less Saturated Fat -53.4%
Contains more Monounsaturated Fat +222.5%
Contains more Polyunsaturated fat +1628.6%
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -53.4%
Contains more Monounsaturated Fat +222.5%
Contains more Polyunsaturated fat +1628.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oregano 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oregano Seed Opinion
Net carbs 26.42g 7.72g Oregano
Protein 9g 16.54g Seed
Fats 4.28g 30.74g Seed
Carbs 68.92g 42.12g Oregano
Calories 265kcal 486kcal Seed
Fructose 1.13g Oregano
Sugar 4.09g Seed
Fiber 42.5g 34.4g Oregano
Calcium 1597mg 631mg Oregano
Iron 36.8mg 7.72mg Oregano
Magnesium 270mg 335mg Seed
Phosphorus 148mg 860mg Seed
Potassium 1260mg 407mg Oregano
Sodium 25mg 16mg Seed
Zinc 2.69mg 4.58mg Seed
Copper 0.633mg 0.924mg Seed
Manganese 4.99mg 2.723mg Oregano
Selenium 4.5µg 55.2µg Seed
Vitamin A 1701IU 54IU Oregano
Vitamin A RAE 85µg Oregano
Vitamin E 18.26mg 0.5mg Oregano
Vitamin C 2.3mg 1.6mg Oregano
Vitamin B1 0.177mg 0.62mg Seed
Vitamin B2 0.528mg 0.17mg Oregano
Vitamin B3 4.64mg 8.83mg Seed
Vitamin B5 0.921mg Oregano
Vitamin B6 1.044mg Oregano
Folate 237µg 49µg Oregano
Vitamin K 621.7µg Oregano
Tryptophan 0.203mg 0.436mg Seed
Threonine 0.322mg 0.709mg Seed
Isoleucine 0.441mg 0.801mg Seed
Leucine 0.78mg 1.371mg Seed
Lysine 0.5mg 0.97mg Seed
Methionine 0.127mg 0.588mg Seed
Phenylalanine 0.449mg 1.016mg Seed
Valine 0.585mg 0.95mg Seed
Histidine 0.144mg 0.531mg Seed
Trans Fat 0g 0.14g Oregano
Saturated Fat 1.551g 3.33g Oregano
Monounsaturated Fat 0.716g 2.309g Seed
Polyunsaturated fat 1.369g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 0.621g 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
230%
Oregano
35%
Seed
Minerals Daily Need Coverage Score
319%
Oregano
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 9mg)
Which food is cheaper?
Seed
Seed is cheaper (difference - $4.6)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 1.779g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 10)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.