Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Oregano

Pumpkin seeds vs. Oregano — In-Depth Nutrition Comparison

Compare

Significant differences between pumpkin seeds and oregano

  • Pumpkin seeds have more zinc; however, oregano is richer in iron, manganese, calcium, fiber, vitamin B6, folate, vitamin B2, vitamin A, and vitamin B3.
  • Oregano covers your daily iron needs 419% more than pumpkin seeds.
  • Oregano has 4 times less zinc than pumpkin seeds. Pumpkin seeds have 10.3mg of zinc, while oregano has 2.69mg.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Spices, oregano, dried.

Infographic

Pumpkin seeds vs Oregano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more ZincZinc +282.9%
Contains less SodiumSodium -28%
Contains more CalciumCalcium +2803.6%
Contains more PotassiumPotassium +37.1%
Contains more IronIron +1011.8%
Contains more PhosphorusPhosphorus +60.9%
Contains more ManganeseManganese +906%
~equal in Magnesium ~270mg
~equal in Copper ~0.633mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Oregano
Oregano
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin CVitamin C +666.7%
Contains more Vitamin AVitamin A +2733.3%
Contains more Vitamin B1Vitamin B1 +420.6%
Contains more Vitamin B2Vitamin B2 +915.4%
Contains more Vitamin B3Vitamin B3 +1522.4%
Contains more Vitamin B5Vitamin B5 +1544.6%
Contains more Vitamin B6Vitamin B6 +2721.6%
Contains more FolateFolate +2533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Oregano DV% diff.
Vitamin K 621.7µg 518%
Iron 3.31mg 36.8mg 419%
Manganese 0.496mg 4.99mg 195%
Calcium 55mg 1597mg 154%
Vitamin E 18.26mg 122%
Fiber 18.4g 42.5g 96%
Vitamin B6 0.037mg 1.044mg 77%
Zinc 10.3mg 2.69mg 69%
Folate 9µg 237µg 57%
Polyunsaturated fat 8.844g 1.369g 50%
Vitamin B2 0.052mg 0.528mg 37%
Vitamin B3 0.286mg 4.64mg 27%
Fats 19.4g 4.28g 23%
Protein 18.55g 9g 19%
Vitamin B5 0.056mg 0.921mg 17%
Monounsaturated fat 6.032g 0.716g 13%
Vitamin B1 0.034mg 0.177mg 12%
Saturated fat 3.67g 1.551g 10%
Potassium 919mg 1260mg 10%
Calories 446kcal 265kcal 9%
Vitamin A 3µg 85µg 9%
Selenium 4.5µg 8%
Phosphorus 92mg 148mg 8%
Copper 0.69mg 0.633mg 6%
Choline 32.3mg 6%
Carbs 53.75g 68.92g 5%
Magnesium 262mg 270mg 2%
Vitamin C 0.3mg 2.3mg 2%
Fructose 1.13g 1%
Net carbs 35.35g 26.42g N/A
Sugar 4.09g N/A
Sodium 18mg 25mg 0%
Tryptophan 0.326mg 0.203mg 0%
Threonine 0.683mg 0.322mg 0%
Isoleucine 0.956mg 0.441mg 0%
Leucine 1.572mg 0.78mg 0%
Lysine 1.386mg 0.5mg 0%
Methionine 0.417mg 0.127mg 0%
Phenylalanine 0.924mg 0.449mg 0%
Valine 1.491mg 0.585mg 0%
Histidine 0.515mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more ProteinProtein +106.1%
Contains more FatsFats +353.3%
Contains more CarbsCarbs +28.2%
Contains more WaterWater +120.7%
Contains more OtherOther +107.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains more Mono. FatMonounsaturated fat +742.5%
Contains more Poly. FatPolyunsaturated fat +546%
Contains less Sat. FatSaturated fat -57.7%

People also compare

Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin
Oregano
Oregano vs Basil
Basil
Oregano
Oregano vs Rosemary
Rosemary
Oregano
Oregano vs Parsley
Parsley

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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.