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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 Vitamin K, Iron, Calcium, Fiber, and Manganese, however, Sunflower seed is higher in 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" charts 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 Manganese +155.9%
Contains more Magnesium +20.4%
Contains more Phosphorus +345.9%
Contains less Sodium -64%
Contains more Zinc +85.9%
Contains more Copper +184.4%
Contains more Selenium +1077.8%
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 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +1947.4%
Contains more Iron +601%
Contains more Potassium +95.3%
Contains more Manganese +155.9%
Contains more Magnesium +20.4%
Contains more Phosphorus +345.9%
Contains less Sodium -64%
Contains more Zinc +85.9%
Contains more Copper +184.4%
Contains more Selenium +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 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%
Contains more Choline +70.6%
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 Choline Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 18% 1555%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 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%
Contains more Choline +70.6%
Equal in Folate - 227

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +244.6%
Contains more Water +109.9%
Contains more Other +159.7%
Contains more Protein +130.9%
Contains more Fats +1102.3%
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Carbs +244.6%
Contains more Water +109.9%
Contains more Other +159.7%
Contains more Protein +130.9%
Contains more Fats +1102.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +2487.7%
Contains more Polyunsaturated fat +1590.1%
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +2487.7%
Contains more Polyunsaturated fat +1590.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Sucrose +174.7%
22% 46% 28% 4%
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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Sucrose +174.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 1.13g 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
Manganese 4.99mg 1.95mg Oregano
Selenium 4.5µg 53µg Sunflower seed
Vitamin A 1701IU 50IU Oregano
Vitamin A RAE 85µg 3µg Oregano
Vitamin E 18.26mg 35.17mg Sunflower seed
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
Choline 32.3mg 55.1mg Sunflower seed
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
Saturated Fat 1.551g 4.455g Oregano
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.716g 18.528g Sunflower seed
Polyunsaturated fat 1.369g 23.137g Sunflower seed
Omega-3 - ALA 0.621g Oregano

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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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
213%
Oregano
146%
Sunflower seed
Minerals Daily Need Coverage Score
319%
Oregano
207%
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

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. 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.