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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
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
Contains more Calcium +1947.4%
Contains more Iron +601%
Contains more Potassium +95.3%
Contains more Magnesium +20.4%
Contains more Phosphorus +345.9%
Contains less Sodium -64%
Contains more Zinc +85.9%
Contains more Copper +184.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +1947.4%
Contains more Iron +601%
Contains more Potassium +95.3%
Contains more Magnesium +20.4%
Contains more Phosphorus +345.9%
Contains less Sodium -64%
Contains more Zinc +85.9%
Contains more Copper +184.4%

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 A +3302%
Contains more Vitamin C +64.3%
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 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 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +3302%
Contains more Vitamin C +64.3%
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

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

All nutrients comparison - raw data values

Nutrient Oregano Sunflower seed Opinion
Net carbs 26.42g 11.4g Oregano
Protein 9g 20.78g Sunflower seed
Fats 4.28g 51.46g Sunflower seed
Carbs 68.92g 20g Oregano
Calories 265kcal 584kcal Sunflower seed
Starch g g
Fructose 1.13g g Oregano
Sugar 4.09g 2.62g Sunflower seed
Fiber 42.5g 8.6g Oregano
Calcium 1597mg 78mg Oregano
Iron 36.8mg 5.25mg Oregano
Magnesium 270mg 325mg Sunflower seed
Phosphorus 148mg 660mg Sunflower seed
Potassium 1260mg 645mg Oregano
Sodium 25mg 9mg Sunflower seed
Zinc 2.69mg 5mg Sunflower seed
Copper 0.633mg 1.8mg Sunflower seed
Vitamin A 1701IU 50IU Oregano
Vitamin E 18.26mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 1.4mg Oregano
Vitamin B1 0.177mg 1.48mg Sunflower seed
Vitamin B2 0.528mg 0.355mg Oregano
Vitamin B3 4.64mg 8.335mg Sunflower seed
Vitamin B5 0.921mg 1.13mg Sunflower seed
Vitamin B6 1.044mg 1.345mg Sunflower seed
Folate 237µg 227µg Oregano
Vitamin B12 0µg 0µg
Vitamin K 621.7µg 0µg Oregano
Tryptophan 0.203mg 0.348mg Sunflower seed
Threonine 0.322mg 0.928mg Sunflower seed
Isoleucine 0.441mg 1.139mg Sunflower seed
Leucine 0.78mg 1.659mg Sunflower seed
Lysine 0.5mg 0.937mg Sunflower seed
Methionine 0.127mg 0.494mg Sunflower seed
Phenylalanine 0.449mg 1.169mg Sunflower seed
Valine 0.585mg 1.315mg Sunflower seed
Histidine 0.144mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 1.551g 4.455g Oregano
Monounsaturated Fat 0.716g 18.528g Sunflower seed
Polyunsaturated fat 1.369g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oregano Sunflower seed
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
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

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.

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.