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Sesame vs Oregano - In-Depth Nutrition Comparison

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Significant differences between Sesame and Oregano

  • Sesame has more Copper, Phosphorus, Selenium, and Vitamin B1, however Oregano is richer in Vitamin K, Iron, Fiber, Vitamin E , Manganese, and Calcium.
  • Oregano covers your daily Vitamin K needs 518% more than Sesame.
  • Oregano has 8 times less Selenium than Sesame. Sesame has 34.4µg of Selenium, while Oregano has 4.5µg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Spices, oregano, dried.

Infographic

Sesame 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
Sesame
5
:
Contains more Magnesium +30%
Contains more Phosphorus +325%
Contains less Sodium -56%
Contains more Zinc +188.1%
Contains more Copper +544.9%
Contains more Calcium +63.8%
Contains more Iron +152.9%
Contains more Potassium +169.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Contains more Magnesium +30%
Contains more Phosphorus +325%
Contains less Sodium -56%
Contains more Zinc +188.1%
Contains more Copper +544.9%
Contains more Calcium +63.8%
Contains more Iron +152.9%
Contains more Potassium +169.2%

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
Sesame
1
:
Contains more Vitamin B1 +346.9%
Contains more Vitamin A +18800%
Contains more Vitamin E +7204%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +113.8%
Contains more Vitamin B5 +1742%
Contains more Vitamin B6 +32.2%
Contains more Folate +144.3%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.64
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 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 B1 +346.9%
Contains more Vitamin A +18800%
Contains more Vitamin E +7204%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +113.8%
Contains more Vitamin B5 +1742%
Contains more Vitamin B6 +32.2%
Contains more Folate +144.3%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 4.64

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.
Sesame 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sesame Oregano Opinion
Net carbs 11.65g 26.42g Oregano
Protein 17.73g 9g Sesame
Fats 49.67g 4.28g Sesame
Carbs 23.45g 68.92g Oregano
Calories 573kcal 265kcal Sesame
Starch g g
Fructose g 1.13g Oregano
Sugar 0.3g 4.09g Sesame
Fiber 11.8g 42.5g Oregano
Calcium 975mg 1597mg Oregano
Iron 14.55mg 36.8mg Oregano
Magnesium 351mg 270mg Sesame
Phosphorus 629mg 148mg Sesame
Potassium 468mg 1260mg Oregano
Sodium 11mg 25mg Sesame
Zinc 7.75mg 2.69mg Sesame
Copper 4.082mg 0.633mg Sesame
Vitamin A 9IU 1701IU Oregano
Vitamin E 0.25mg 18.26mg Oregano
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 2.3mg Oregano
Vitamin B1 0.791mg 0.177mg Sesame
Vitamin B2 0.247mg 0.528mg Oregano
Vitamin B3 4.515mg 4.64mg Oregano
Vitamin B5 0.05mg 0.921mg Oregano
Vitamin B6 0.79mg 1.044mg Oregano
Folate 97µg 237µg Oregano
Vitamin B12 0µg 0µg
Vitamin K 0µg 621.7µg Oregano
Tryptophan 0.388mg 0.203mg Sesame
Threonine 0.736mg 0.322mg Sesame
Isoleucine 0.763mg 0.441mg Sesame
Leucine 1.358mg 0.78mg Sesame
Lysine 0.569mg 0.5mg Sesame
Methionine 0.586mg 0.127mg Sesame
Phenylalanine 0.94mg 0.449mg Sesame
Valine 0.99mg 0.585mg Sesame
Histidine 0.522mg 0.144mg Sesame
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 1.551g Oregano
Monounsaturated Fat 18.759g 0.716g Sesame
Polyunsaturated fat 21.773g 1.369g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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
50
Sesame
230
Oregano
Mineral Summary Score
372
Sesame
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
106%
Sesame
54%
Oregano
Carbohydrates
23%
Sesame
69%
Oregano
Fats
229%
Sesame
20%
Oregano

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 3.79g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 14mg)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 5.406g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 5)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.