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Oregano vs Sesame - In-Depth Nutrition Comparison

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Significant differences between Oregano and Sesame

  • Oregano has more Iron, Fiber, Vitamin E , Manganese, and Calcium, however Sesame is richer in Vitamin K, Copper, Phosphorus, Selenium, and Vitamin B1.
  • Oregano covers your daily Vitamin K needs 518% more than Sesame.
  • Sesame has 73 times less Vitamin E than Oregano. Oregano has 18.26mg of Vitamin E , while Sesame has 0.25mg.

Specific food types used in this comparison are Spices, oregano, dried and Seeds, sesame seeds, whole, dried.

Infographic

Oregano vs Sesame 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Sesame
Contains more Calcium +63.8%
Contains more Iron +152.9%
Contains more Potassium +169.2%
Contains more Magnesium +30%
Contains more Phosphorus +325%
Contains less Sodium -56%
Contains more Zinc +188.1%
Contains more Copper +544.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Calcium +63.8%
Contains more Iron +152.9%
Contains more Potassium +169.2%
Contains more Magnesium +30%
Contains more Phosphorus +325%
Contains less Sodium -56%
Contains more Zinc +188.1%
Contains more Copper +544.9%

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
:
1
Sesame
Contains more Vitamin A +18800%
Contains more Vitamin E +7204%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +113.8%
Contains more Vitamin B5 +1742%
Contains more Vitamin B6 +32.2%
Contains more Folate +144.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +346.9%
Equal in Vitamin B3 - 4.515
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 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin A +18800%
Contains more Vitamin E +7204%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +113.8%
Contains more Vitamin B5 +1742%
Contains more Vitamin B6 +32.2%
Contains more Folate +144.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +346.9%
Equal in Vitamin B3 - 4.515

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 Sesame
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 Sesame Opinion
Net carbs 26.42g 11.65g Oregano
Protein 9g 17.73g Sesame
Fats 4.28g 49.67g Sesame
Carbs 68.92g 23.45g Oregano
Calories 265kcal 573kcal Sesame
Starch g g
Fructose 1.13g g Oregano
Sugar 4.09g 0.3g Sesame
Fiber 42.5g 11.8g Oregano
Calcium 1597mg 975mg Oregano
Iron 36.8mg 14.55mg Oregano
Magnesium 270mg 351mg Sesame
Phosphorus 148mg 629mg Sesame
Potassium 1260mg 468mg Oregano
Sodium 25mg 11mg Sesame
Zinc 2.69mg 7.75mg Sesame
Copper 0.633mg 4.082mg Sesame
Vitamin A 1701IU 9IU Oregano
Vitamin E 18.26mg 0.25mg Oregano
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 0mg Oregano
Vitamin B1 0.177mg 0.791mg Sesame
Vitamin B2 0.528mg 0.247mg Oregano
Vitamin B3 4.64mg 4.515mg Oregano
Vitamin B5 0.921mg 0.05mg Oregano
Vitamin B6 1.044mg 0.79mg Oregano
Folate 237µg 97µg Oregano
Vitamin B12 0µg 0µg
Vitamin K 621.7µg 0µg Oregano
Tryptophan 0.203mg 0.388mg Sesame
Threonine 0.322mg 0.736mg Sesame
Isoleucine 0.441mg 0.763mg Sesame
Leucine 0.78mg 1.358mg Sesame
Lysine 0.5mg 0.569mg Sesame
Methionine 0.127mg 0.586mg Sesame
Phenylalanine 0.449mg 0.94mg Sesame
Valine 0.585mg 0.99mg Sesame
Histidine 0.144mg 0.522mg Sesame
Cholesterol 0mg 0mg
Trans Fat 0g g Sesame
Saturated Fat 1.551g 6.957g Oregano
Monounsaturated Fat 0.716g 18.759g Sesame
Polyunsaturated fat 1.369g 21.773g Sesame

Which food is preferable for your diet?

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

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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
50
Sesame
Mineral Summary Score
314
Oregano
372
Sesame

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
106%
Sesame
Carbohydrates
69%
Oregano
23%
Sesame
Fats
20%
Oregano
229%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 3.79g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 14mg)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 5.406g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 5)
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

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.