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Pumpkin seed vs Oregano - In-Depth Nutrition Comparison

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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

Pumpkin seed 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" chart 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%
Equal in Magnesium - 270
Equal in Copper - 0.633
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
10
Oregano
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Oregano
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Oregano Opinion
Net carbs 35.35g 26.42g Pumpkin seed
Protein 18.55g 9g Pumpkin seed
Fats 19.4g 4.28g Pumpkin seed
Carbs 53.75g 68.92g Oregano
Calories 446kcal 265kcal Pumpkin seed
Starch g g
Fructose g 1.13g Oregano
Sugar g 4.09g Pumpkin seed
Fiber 18.4g 42.5g Oregano
Calcium 55mg 1597mg Oregano
Iron 3.31mg 36.8mg Oregano
Magnesium 262mg 270mg Oregano
Phosphorus 92mg 148mg Oregano
Potassium 919mg 1260mg Oregano
Sodium 18mg 25mg Pumpkin seed
Zinc 10.3mg 2.69mg Pumpkin seed
Copper 0.69mg 0.633mg Pumpkin seed
Vitamin A 62IU 1701IU Oregano
Vitamin E mg 18.26mg Oregano
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 2.3mg Oregano
Vitamin B1 0.034mg 0.177mg Oregano
Vitamin B2 0.052mg 0.528mg Oregano
Vitamin B3 0.286mg 4.64mg Oregano
Vitamin B5 0.056mg 0.921mg Oregano
Vitamin B6 0.037mg 1.044mg Oregano
Folate 9µg 237µg Oregano
Vitamin B12 0µg 0µg
Vitamin K µg 621.7µg Oregano
Tryptophan 0.326mg 0.203mg Pumpkin seed
Threonine 0.683mg 0.322mg Pumpkin seed
Isoleucine 0.956mg 0.441mg Pumpkin seed
Leucine 1.572mg 0.78mg Pumpkin seed
Lysine 1.386mg 0.5mg Pumpkin seed
Methionine 0.417mg 0.127mg Pumpkin seed
Phenylalanine 0.924mg 0.449mg Pumpkin seed
Valine 1.491mg 0.585mg Pumpkin seed
Histidine 0.515mg 0.144mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 1.551g Oregano
Monounsaturated Fat 6.032g 0.716g Pumpkin seed
Polyunsaturated fat 8.844g 1.369g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Oregano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
230
Oregano
Mineral Summary Score
120
Pumpkin seed
314
Oregano

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
54%
Oregano
Carbohydrates
54%
Pumpkin seed
69%
Oregano
Fats
90%
Pumpkin seed
20%
Oregano

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 7mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $2.4)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 2.119g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - 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.