Oregano vs. Sunflower seeds — In-Depth Nutrition Comparison
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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 of 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.
These are the specific foods used in this comparison Spices, oregano, dried and Seeds, sunflower seed kernels, dried.
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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" 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 | +3302% |
| 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 265kcal | 584kcal |
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| Protein | 9g | 20.78g |
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| Fats | 4.28g | 51.46g |
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| Vitamin C | 2.3mg | 1.4mg |
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| Net carbs | 26.42g | 11.4g |
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| Carbs | 68.92g | 20g |
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| Magnesium | 270mg | 325mg |
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| Calcium | 1597mg | 78mg |
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| Potassium | 1260mg | 645mg |
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| Iron | 36.8mg | 5.25mg |
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| Sugar | 4.09g | 2.62g |
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| Fiber | 42.5g | 8.6g |
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| Copper | 0.633mg | 1.8mg |
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| Zinc | 2.69mg | 5mg |
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| Phosphorus | 148mg | 660mg |
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| Sodium | 25mg | 9mg |
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| Vitamin A | 1701IU | 50IU |
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| Vitamin A | 85µg | 3µg |
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| Vitamin E | 18.26mg | 35.17mg |
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| Manganese | 4.99mg | 1.95mg |
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| Selenium | 4.5µg | 53µg |
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| Vitamin B1 | 0.177mg | 1.48mg |
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| Vitamin B2 | 0.528mg | 0.355mg |
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| Vitamin B3 | 4.64mg | 8.335mg |
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| Vitamin B5 | 0.921mg | 1.13mg |
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| Vitamin B6 | 1.044mg | 1.345mg |
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| Vitamin K | 621.7µg | 0µg |
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| Folate | 237µg | 227µg |
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| Choline | 32.3mg | 55.1mg |
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| Saturated Fat | 1.551g | 4.455g |
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| Monounsaturated Fat | 0.716g | 18.528g |
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| Polyunsaturated fat | 1.369g | 23.137g |
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| Tryptophan | 0.203mg | 0.348mg |
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| Threonine | 0.322mg | 0.928mg |
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| Isoleucine | 0.441mg | 1.139mg |
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| Leucine | 0.78mg | 1.659mg |
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| Lysine | 0.5mg | 0.937mg |
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| Methionine | 0.127mg | 0.494mg |
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| Phenylalanine | 0.449mg | 1.169mg |
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| Valine | 0.585mg | 1.315mg |
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| Histidine | 0.144mg | 0.632mg |
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| Fructose | 1.13g |
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| Omega-3 - EPA | 0g | 0.014g |
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| Omega-3 - ALA | 0.621g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
146%
Minerals Daily Need Coverage Score
319%
207%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 1.47g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 16mg)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Oregano is lower in Saturated Fat (difference - 2.904g)
Which food is lower in glycemic index?
Oregano is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
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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.