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Oregano vs Sunflower seed - In-Depth Nutrition Comparison

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Summary of differences between Oregano and Sunflower seed

  • Oregano has more Iron, Calcium, Fiber, and Manganese, however Sunflower seed is higher in Vitamin K, Copper, Vitamin E , Vitamin B1, Selenium, and Phosphorus.
  • Oregano covers your daily need of Vitamin K 518% more than Sunflower seed.
  • Oregano has 20 times more Calcium than Sunflower seed. While Oregano has 1597mg of Calcium, Sunflower seed has only 78mg.

These are the specific foods used in this comparison Spices, oregano, dried and Seeds, sunflower seed kernels, dried.

Infographic

Oregano vs Sunflower 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 +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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1380% 480% 112% 193% 212% 74% 64% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
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%

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 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%
Equal in Folate - 227
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 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
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%
Equal in Folate - 227

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
156
Sunflower seed
Mineral Summary Score
314
Oregano
191
Sunflower 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
125%
Sunflower seed
Carbohydrates
69%
Oregano
20%
Sunflower seed
Fats
20%
Oregano
238%
Sunflower 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 Sunflower seed
Lower in Sugar 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 for your diet?

ok
ok
is better in case of low diet
Oregano Sunflower 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?
Sunflower seed
Sunflower seed is lower in Sugar (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 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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Oregano Sunflower seed Opinion
Calories 265 584 Sunflower seed
Protein 9 20.78 Sunflower seed
Fats 4.28 51.46 Sunflower seed
Vitamin C 2.3 1.4 Oregano
Carbs 68.92 20 Oregano
Cholesterol 0 0
Vitamin D 0 0
Iron 36.8 5.25 Oregano
Calcium 1597 78 Oregano
Potassium 1260 645 Oregano
Magnesium 270 325 Sunflower seed
Sugar 4.09 2.62 Sunflower seed
Fiber 42.5 8.6 Oregano
Copper 0.633 1.8 Sunflower seed
Zinc 2.69 5 Sunflower seed
Starch
Phosphorus 148 660 Sunflower seed
Sodium 25 9 Sunflower seed
Vitamin A 1701 50 Oregano
Vitamin E 18.26 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.177 1.48 Sunflower seed
Vitamin B2 0.528 0.355 Oregano
Vitamin B3 4.64 8.335 Sunflower seed
Vitamin B5 0.921 1.13 Sunflower seed
Vitamin B6 1.044 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 621.7 0 Oregano
Folate 237 227 Oregano
Trans Fat 0 Sunflower seed
Saturated Fat 1.551 4.455 Oregano
Monounsaturated Fat 0.716 18.528 Sunflower seed
Polyunsaturated fat 1.369 23.137 Sunflower seed
Tryptophan 0.203 0.348 Sunflower seed
Threonine 0.322 0.928 Sunflower seed
Isoleucine 0.441 1.139 Sunflower seed
Leucine 0.78 1.659 Sunflower seed
Lysine 0.5 0.937 Sunflower seed
Methionine 0.127 0.494 Sunflower seed
Phenylalanine 0.449 1.169 Sunflower seed
Valine 0.585 1.315 Sunflower seed
Histidine 0.144 0.632 Sunflower 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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.