Pumpkin seeds vs. Oregano — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and oregano

Pumpkin seeds have more zinc and fats; however, oregano is richer in iron, manganese, calcium, fiber, vitamin B6, folate, vitamin B2, and vitamin B3.
Oregano covers your daily iron needs 419% more than pumpkin seeds.
Oregano has 5 times less fats than pumpkin seeds. Pumpkin seeds have 19.4g of fats, while oregano has 4.28g.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Oregano

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%
Contains more SeleniumSelenium	+∞%

~equal in Magnesium ~270mg

~equal in Copper ~0.633mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Oregano

Contains more Vitamin CVitamin C	+666.7%
Contains more Vitamin AVitamin A	+2733.3%
Contains more Vitamin EVitamin E	+∞%
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 Vitamin KVitamin K	+∞%
Contains more FolateFolate	+2533.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Omega-3 (ALA)		0.621g	39%
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%
Potassium	919mg	1260mg	10%
Saturated fat	3.67g	1.551g	10%
Calories	446kcal	265kcal	9%
Vitamin A	3µg	85µg	9%
Phosphorus	92mg	148mg	8%
Selenium		4.5µg	8%
Copper	0.69mg	0.633mg	6%
Choline		32.3mg	6%
Carbs	53.75g	68.92g	5%
Vitamin C	0.3mg	2.3mg	2%
Magnesium	262mg	270mg	2%
Fructose		1.13g	1%
Protein per 100 calories	4.2g	3.4g	N/A
Calories per 10 g protein	240kcal	294kcal	N/A
Weight per 100 calories	22g	38g	N/A
Unsaturated / Saturated Fat ratio	4.1	1.3	N/A
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%