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
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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
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Calcium
+1947.4%
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Iron
+601%
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Potassium
+95.3%
Contains
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Manganese
+155.9%
Contains
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Magnesium
+20.4%
Contains
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Phosphorus
+345.9%
Contains
less
Sodium
-64%
Contains
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Zinc
+85.9%
Contains
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Copper
+184.4%
Contains
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Selenium
+1077.8%
Contains
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Calcium
+1947.4%
Contains
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Iron
+601%
Contains
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Potassium
+95.3%
Contains
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Manganese
+155.9%
Contains
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Magnesium
+20.4%
Contains
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Phosphorus
+345.9%
Contains
less
Sodium
-64%
Contains
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Zinc
+85.9%
Contains
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Copper
+184.4%
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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
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Vitamin A
+3302%
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Vitamin C
+64.3%
Contains
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Vitamin B2
+48.7%
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Vitamin K
+∞%
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Vitamin E
+92.6%
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Vitamin B1
+736.2%
Contains
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Vitamin B3
+79.6%
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Vitamin B5
+22.7%
Contains
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Vitamin B6
+28.8%
Equal in Folate - 227
Contains
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Vitamin A
+3302%
Contains
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Vitamin C
+64.3%
Contains
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Vitamin B2
+48.7%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+92.6%
Contains
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Vitamin B1
+736.2%
Contains
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Vitamin B3
+79.6%
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Vitamin B5
+22.7%
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Vitamin B6
+28.8%
Equal in Folate - 227
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+244.6%
Contains
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Water
+109.9%
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Other
+159.7%
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Protein
+130.9%
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Fats
+1102.3%
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
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Carbs
+244.6%
Contains
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Water
+109.9%
Contains
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Other
+159.7%
Contains
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Protein
+130.9%
Contains
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Fats
+1102.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-65.2%
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Monounsaturated Fat
+2487.7%
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Polyunsaturated fat
+1590.1%
Saturated Fat:
1.551 g
Monounsaturated Fat:
0.716 g
Polyunsaturated fat:
1.369 g
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Contains
less
Saturated Fat
-65.2%
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Monounsaturated Fat
+2487.7%
Contains
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Polyunsaturated fat
+1590.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Glucose
+∞%
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Fructose
+∞%
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Galactose
+∞%
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Sucrose
+174.7%
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
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Glucose
+∞%
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Fructose
+∞%
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Galactose
+∞%
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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.
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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 |
| Net carbs | 26.42g | 11.4g |
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| Protein | 9g | 20.78g |
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| Fats | 4.28g | 51.46g |
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| Carbs | 68.92g | 20g |
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| Calories | 265kcal | 584kcal |
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| Fructose | 1.13g |
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| Sugar | 4.09g | 2.62g |
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| Fiber | 42.5g | 8.6g |
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| Calcium | 1597mg | 78mg |
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| Iron | 36.8mg | 5.25mg |
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| Magnesium | 270mg | 325mg |
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| Phosphorus | 148mg | 660mg |
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| Potassium | 1260mg | 645mg |
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| Sodium | 25mg | 9mg |
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| Zinc | 2.69mg | 5mg |
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| Copper | 0.633mg | 1.8mg |
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| Manganese | 4.99mg | 1.95mg |
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| Selenium | 4.5µg | 53µg |
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| Vitamin A | 1701IU | 50IU |
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| Vitamin A RAE | 85µg | 3µg |
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| Vitamin E | 18.26mg | 35.17mg |
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| Vitamin C | 2.3mg | 1.4mg |
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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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| Folate | 237µg | 227µg |
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| Vitamin K | 621.7µg | 0µg |
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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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| Saturated Fat | 1.551g | 4.455g |
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| Omega-3 - EPA | 0g | 0.014g |
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| Monounsaturated Fat | 0.716g | 18.528g |
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| Polyunsaturated fat | 1.369g | 23.137g |
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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 Fats diet |
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| Low Carbs diet |
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| Low Calories 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
230%
156%
Minerals Daily Need Coverage Score
319%
207%
Comparison summary
Which food is lower in Sugar?
Sunflower seed is lower in Sugar (difference - 1.47g)
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 16mg)
Which food is cheaper?
Sunflower seed 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?
?
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.