Sunflower seeds vs. Oregano — In-Depth Nutrition Comparison
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Summary of differences between sunflower seeds and oregano
- Sunflower seeds have more copper, vitamin E, vitamin B1, selenium, and phosphorus; however, oregano is higher in vitamin K, iron, calcium, fiber, and manganese.
- Oregano covers your daily need for vitamin K, 518% more than sunflower seeds.
- Sunflower seeds have 12 times more selenium than oregano. While sunflower seeds have 53µg of selenium, oregano has only 4.5µg.
- The glycemic index of sunflower seeds is higher.
These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Spices, oregano, dried.
Infographic
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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 more MagnesiumMagnesium | +20.4% |
| Contains more CopperCopper | +184.4% |
| Contains more ZincZinc | +85.9% |
| Contains more PhosphorusPhosphorus | +345.9% |
| Contains less SodiumSodium | -64% |
| Contains more SeleniumSelenium | +1077.8% |
| Contains more CalciumCalcium | +1947.4% |
| Contains more PotassiumPotassium | +95.3% |
| Contains more IronIron | +601% |
| Contains more ManganeseManganese | +155.9% |
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 EVitamin E | +92.6% |
| Contains more Vitamin B1Vitamin B1 | +736.2% |
| Contains more Vitamin B3Vitamin B3 | +79.6% |
| Contains more Vitamin B5Vitamin B5 | +22.7% |
| Contains more Vitamin B6Vitamin B6 | +28.8% |
| Contains more CholineCholine | +70.6% |
| Contains more Vitamin CVitamin C | +64.3% |
| Contains more Vitamin AVitamin A | +2733.3% |
| Contains more Vitamin B2Vitamin B2 | +48.7% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
9 g
Fats:
4.28 g
Carbs:
68.92 g
Water:
9.93 g
Other:
7.87 g
| Contains more ProteinProtein | +130.9% |
| Contains more FatsFats | +1102.3% |
| Contains more CarbsCarbs | +244.6% |
| Contains more WaterWater | +109.9% |
| Contains more OtherOther | +159.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
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 | +2487.7% |
| Contains more Poly. FatPolyunsaturated fat | +1590.1% |
| Contains less Sat. FatSaturated fat | -65.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.91 g
Glucose:
1.9 g
Fructose:
1.13 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.15 g
| Contains more SucroseSucrose | +174.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0µg | 621.7µg | 518% |
| Iron | 5.25mg | 36.8mg | 394% |
| Calcium | 78mg | 1597mg | 152% |
| Polyunsaturated fat | 23.137g | 1.369g | 145% |
| Fiber | 8.6g | 42.5g | 136% |
| Manganese | 1.95mg | 4.99mg | 132% |
| Copper | 1.8mg | 0.633mg | 130% |
| Vitamin E | 35.17mg | 18.26mg | 113% |
| Vitamin B1 | 1.48mg | 0.177mg | 109% |
| Selenium | 53µg | 4.5µg | 88% |
| Phosphorus | 660mg | 148mg | 73% |
| Fats | 51.46g | 4.28g | 73% |
| Monounsaturated fat | 18.528g | 0.716g | 45% |
| Protein | 20.78g | 9g | 24% |
| Vitamin B6 | 1.345mg | 1.044mg | 23% |
| Vitamin B3 | 8.335mg | 4.64mg | 23% |
| Zinc | 5mg | 2.69mg | 21% |
| Potassium | 645mg | 1260mg | 18% |
| Carbs | 20g | 68.92g | 16% |
| Calories | 584kcal | 265kcal | 16% |
| Saturated fat | 4.455g | 1.551g | 13% |
| Vitamin B2 | 0.355mg | 0.528mg | 13% |
| Magnesium | 325mg | 270mg | 13% |
| Vitamin A | 3µg | 85µg | 9% |
| Choline | 55.1mg | 32.3mg | 4% |
| Vitamin B5 | 1.13mg | 0.921mg | 4% |
| Folate | 227µg | 237µg | 3% |
| Fructose | 1.13g | 1% | |
| Sodium | 9mg | 25mg | 1% |
| Vitamin C | 1.4mg | 2.3mg | 1% |
| Net carbs | 11.4g | 26.42g | N/A |
| Sugar | 2.62g | 4.09g | N/A |
| Tryptophan | 0.348mg | 0.203mg | 0% |
| Threonine | 0.928mg | 0.322mg | 0% |
| Isoleucine | 1.139mg | 0.441mg | 0% |
| Leucine | 1.659mg | 0.78mg | 0% |
| Lysine | 0.937mg | 0.5mg | 0% |
| Methionine | 0.494mg | 0.127mg | 0% |
| Phenylalanine | 1.169mg | 0.449mg | 0% |
| Valine | 1.315mg | 0.585mg | 0% |
| Histidine | 0.632mg | 0.144mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - ALA | 0.621g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
146%
208%
Minerals Daily Need Coverage Score
207%
319%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 1.47g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 16mg)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $3)
Which food is lower in Saturated fat?
Oregano is lower in Saturated fat (difference - 2.904g)
Which food is lower in glycemic index?
Oregano is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
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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.
Which food is richer in vitamins?
?
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.