Pumpkin seed vs. Oregano — In-Depth Nutrition Comparison
Compare
Significant differences between Pumpkin seed and Oregano
- Pumpkin seed has more Zinc, however, Oregano is richer in Iron, Manganese, Calcium, Fiber, Vitamin B6, Folate, Vitamin B2, Vitamin B3, and Vitamin B5.
- Oregano covers your daily Iron needs 419% more than Pumpkin seed.
- Oregano has 4 times less Zinc than Pumpkin seed. Pumpkin seed has 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
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
less
Sodium
-28%
Contains
more
Zinc
+282.9%
Contains
more
Calcium
+2803.6%
Contains
more
Iron
+1011.8%
Contains
more
Phosphorus
+60.9%
Contains
more
Potassium
+37.1%
Contains
more
Manganese
+906%
Equal in Magnesium - 270
Equal in Copper - 0.633
Contains
less
Sodium
-28%
Contains
more
Zinc
+282.9%
Contains
more
Calcium
+2803.6%
Contains
more
Iron
+1011.8%
Contains
more
Phosphorus
+60.9%
Contains
more
Potassium
+37.1%
Contains
more
Manganese
+906%
Equal in Magnesium - 270
Equal in Copper - 0.633
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
+2643.5%
Contains
more
Vitamin C
+666.7%
Contains
more
Vitamin B1
+420.6%
Contains
more
Vitamin B2
+915.4%
Contains
more
Vitamin B3
+1522.4%
Contains
more
Vitamin B5
+1544.6%
Contains
more
Vitamin B6
+2721.6%
Contains
more
Folate
+2533.3%
Contains
more
Vitamin A
+2643.5%
Contains
more
Vitamin C
+666.7%
Contains
more
Vitamin B1
+420.6%
Contains
more
Vitamin B2
+915.4%
Contains
more
Vitamin B3
+1522.4%
Contains
more
Vitamin B5
+1544.6%
Contains
more
Vitamin B6
+2721.6%
Contains
more
Folate
+2533.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+106.1%
Contains
more
Fats
+353.3%
Contains
more
Carbs
+28.2%
Contains
more
Water
+120.7%
Contains
more
Other
+107.1%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
9 g
Fats:
4.28 g
Carbs:
68.92 g
Water:
9.93 g
Other:
7.87 g
Contains
more
Protein
+106.1%
Contains
more
Fats
+353.3%
Contains
more
Carbs
+28.2%
Contains
more
Water
+120.7%
Contains
more
Other
+107.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+742.5%
Contains
more
Polyunsaturated fat
+546%
Contains
less
Saturated Fat
-57.7%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
1.551 g
Monounsaturated Fat:
0.716 g
Polyunsaturated fat:
1.369 g
Contains
more
Monounsaturated Fat
+742.5%
Contains
more
Polyunsaturated fat
+546%
Contains
less
Saturated Fat
-57.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 35.35g | 26.42g |
|
| Protein | 18.55g | 9g |
|
| Fats | 19.4g | 4.28g |
|
| Carbs | 53.75g | 68.92g |
|
| Calories | 446kcal | 265kcal |
|
| Fructose | 1.13g |
|
|
| Sugar | 4.09g |
|
|
| Fiber | 18.4g | 42.5g |
|
| Calcium | 55mg | 1597mg |
|
| Iron | 3.31mg | 36.8mg |
|
| Magnesium | 262mg | 270mg |
|
| Phosphorus | 92mg | 148mg |
|
| Potassium | 919mg | 1260mg |
|
| Sodium | 18mg | 25mg |
|
| Zinc | 10.3mg | 2.69mg |
|
| Copper | 0.69mg | 0.633mg |
|
| Manganese | 0.496mg | 4.99mg |
|
| Selenium | 4.5µg |
|
|
| Vitamin A | 62IU | 1701IU |
|
| Vitamin A RAE | 3µg | 85µg |
|
| Vitamin E | 18.26mg |
|
|
| Vitamin C | 0.3mg | 2.3mg |
|
| Vitamin B1 | 0.034mg | 0.177mg |
|
| Vitamin B2 | 0.052mg | 0.528mg |
|
| Vitamin B3 | 0.286mg | 4.64mg |
|
| Vitamin B5 | 0.056mg | 0.921mg |
|
| Vitamin B6 | 0.037mg | 1.044mg |
|
| Folate | 9µg | 237µg |
|
| Vitamin K | 621.7µg |
|
|
| Tryptophan | 0.326mg | 0.203mg |
|
| Threonine | 0.683mg | 0.322mg |
|
| Isoleucine | 0.956mg | 0.441mg |
|
| Leucine | 1.572mg | 0.78mg |
|
| Lysine | 1.386mg | 0.5mg |
|
| Methionine | 0.417mg | 0.127mg |
|
| Phenylalanine | 0.924mg | 0.449mg |
|
| Valine | 1.491mg | 0.585mg |
|
| Histidine | 0.515mg | 0.144mg |
|
| Saturated Fat | 3.67g | 1.551g |
|
| Monounsaturated Fat | 6.032g | 0.716g |
|
| Polyunsaturated fat | 8.844g | 1.369g |
|
| Omega-3 - ALA | 0.621g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
4%
230%
Minerals Daily Need Coverage Score
103%
319%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 7mg)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $2.4)
Which food is lower in Saturated Fat?
Oregano is lower in Saturated Fat (difference - 2.119g)
Which food is lower in glycemic index?
Oregano is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)