Oregano vs. Sunflower seeds — In-Depth Nutrition Comparison
Compare
Summary of differences between oregano and sunflower seeds
- Oregano has more vitamin K, iron, calcium, fiber, and manganese; however, sunflower seeds are higher in copper, vitamin E, vitamin B1, selenium, and phosphorus.
- Oregano covers your daily need for vitamin K, 518% more than sunflower seeds.
- Oregano has 20 times more calcium than sunflower seeds. While oregano has 1597mg of calcium, sunflower seeds have only 78mg.
- The glycemic index of sunflower seeds is higher.
These are the specific foods used in this comparison Spices, oregano, dried and Seeds, sunflower seed kernels, dried.
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.
| Contains more CalciumCalcium | +1947.4% |
| Contains more PotassiumPotassium | +95.3% |
| Contains more IronIron | +601% |
| Contains more ManganeseManganese | +155.9% |
| Contains more MagnesiumMagnesium | +20.4% |
| Contains more CopperCopper | +184.4% |
| Contains more ZincZinc | +85.9% |
| Contains more PhosphorusPhosphorus | +345.9% |
| Contains less SodiumSodium | -64% |
| Contains more SeleniumSelenium | +1077.8% |
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.
| Contains more Vitamin CVitamin C | +64.3% |
| Contains more Vitamin AVitamin A | +2733.3% |
| Contains more Vitamin B2Vitamin B2 | +48.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +92.6% |
| Contains more Vitamin B1Vitamin B1 | +736.2% |
| Contains more Vitamin B3Vitamin B3 | +79.6% |
| Contains more Vitamin B5Vitamin B5 | +22.7% |
| Contains more Vitamin B6Vitamin B6 | +28.8% |
| Contains more CholineCholine | +70.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 621.7µg | 0µg | 518% |
| Iron | 36.8mg | 5.25mg | 394% |
| Calcium | 1597mg | 78mg | 152% |
| Polyunsaturated fat | 1.369g | 23.137g | 145% |
| Fiber | 42.5g | 8.6g | 136% |
| Manganese | 4.99mg | 1.95mg | 132% |
| Copper | 0.633mg | 1.8mg | 130% |
| Vitamin E | 18.26mg | 35.17mg | 113% |
| Vitamin B1 | 0.177mg | 1.48mg | 109% |
| Selenium | 4.5µg | 53µg | 88% |
| Phosphorus | 148mg | 660mg | 73% |
| Fats | 4.28g | 51.46g | 73% |
| Monounsaturated fat | 0.716g | 18.528g | 45% |
| Protein | 9g | 20.78g | 24% |
| Vitamin B6 | 1.044mg | 1.345mg | 23% |
| Vitamin B3 | 4.64mg | 8.335mg | 23% |
| Zinc | 2.69mg | 5mg | 21% |
| Potassium | 1260mg | 645mg | 18% |
| Carbs | 68.92g | 20g | 16% |
| Calories | 265kcal | 584kcal | 16% |
| Saturated fat | 1.551g | 4.455g | 13% |
| Vitamin B2 | 0.528mg | 0.355mg | 13% |
| Magnesium | 270mg | 325mg | 13% |
| Vitamin A | 85µg | 3µg | 9% |
| Choline | 32.3mg | 55.1mg | 4% |
| Vitamin B5 | 0.921mg | 1.13mg | 4% |
| Folate | 237µg | 227µg | 3% |
| Fructose | 1.13g | 1% | |
| Sodium | 25mg | 9mg | 1% |
| Vitamin C | 2.3mg | 1.4mg | 1% |
| Net carbs | 26.42g | 11.4g | N/A |
| Sugar | 4.09g | 2.62g | N/A |
| Tryptophan | 0.203mg | 0.348mg | 0% |
| Threonine | 0.322mg | 0.928mg | 0% |
| Isoleucine | 0.441mg | 1.139mg | 0% |
| Leucine | 0.78mg | 1.659mg | 0% |
| Lysine | 0.5mg | 0.937mg | 0% |
| Methionine | 0.127mg | 0.494mg | 0% |
| Phenylalanine | 0.449mg | 1.169mg | 0% |
| Valine | 0.585mg | 1.315mg | 0% |
| Histidine | 0.144mg | 0.632mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
| Omega-3 - ALA | 0.621g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9 g
Fats:
4.28 g
Carbs:
68.92 g
Water:
9.93 g
Other:
7.87 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +244.6% |
| Contains more WaterWater | +109.9% |
| Contains more OtherOther | +159.7% |
| Contains more ProteinProtein | +130.9% |
| Contains more FatsFats | +1102.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.551 g
Monounsaturated fat:
Mono. Fat
0.716 g
Polyunsaturated fat:
Poly. Fat
1.369 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -65.2% |
| Contains more Mono. FatMonounsaturated fat | +2487.7% |
| Contains more Poly. FatPolyunsaturated fat | +1590.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.91 g
Glucose:
1.9 g
Fructose:
1.13 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.15 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +174.7% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
