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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" 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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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% 102% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin CVitamin C +666.7%
Contains more Vitamin AVitamin A +2643.5%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 446kcal 265kcal Pumpkin seed
Protein 18.55g 9g Pumpkin seed
Fats 19.4g 4.28g Pumpkin seed
Vitamin C 0.3mg 2.3mg Oregano
Net carbs 35.35g 26.42g Pumpkin seed
Carbs 53.75g 68.92g Oregano
Magnesium 262mg 270mg Oregano
Calcium 55mg 1597mg Oregano
Potassium 919mg 1260mg Oregano
Iron 3.31mg 36.8mg Oregano
Sugar 4.09g Pumpkin seed
Fiber 18.4g 42.5g Oregano
Copper 0.69mg 0.633mg Pumpkin seed
Zinc 10.3mg 2.69mg Pumpkin seed
Phosphorus 92mg 148mg Oregano
Sodium 18mg 25mg Pumpkin seed
Vitamin A 62IU 1701IU Oregano
Vitamin A RAE 3µg 85µg Oregano
Vitamin E 18.26mg Oregano
Manganese 0.496mg 4.99mg Oregano
Selenium 4.5µg 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
Vitamin K 621.7µg Oregano
Folate 9µg 237µg Oregano
Choline 32.3mg Oregano
Saturated Fat 3.67g 1.551g Oregano
Monounsaturated Fat 6.032g 0.716g Pumpkin seed
Polyunsaturated fat 8.844g 1.369g Pumpkin seed
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
Fructose 1.13g Oregano
Omega-3 - ALA 0.621g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Oregano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
4%
Pumpkin seed
213%
Oregano
Minerals Daily Need Coverage Score
103%
Pumpkin seed
319%
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

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 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.