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Sunflower seed vs Oregano - In-Depth Nutrition Comparison

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Summary of differences between Sunflower seed and Oregano

  • Sunflower seed has 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 of Vitamin K 518% more than Sunflower seed.
  • Sunflower seed has 12 times more Selenium than Oregano. While Sunflower seed has 53µg of Selenium, Oregano has only 4.5µg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Spices, oregano, dried.

Infographic

Sunflower 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 more Magnesium +20.4%
Contains more Phosphorus +345.9%
Contains less Sodium -64%
Contains more Zinc +85.9%
Contains more Copper +184.4%
Contains more Calcium +1947.4%
Contains more Iron +601%
Contains more Potassium +95.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Contains more Magnesium +20.4%
Contains more Phosphorus +345.9%
Contains less Sodium -64%
Contains more Zinc +85.9%
Contains more Copper +184.4%
Contains more Calcium +1947.4%
Contains more Iron +601%
Contains more Potassium +95.3%

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
:
Contains more Vitamin E +92.6%
Contains more Vitamin B1 +736.2%
Contains more Vitamin B3 +79.6%
Contains more Vitamin B5 +22.7%
Contains more Vitamin B6 +28.8%
Contains more Vitamin A +3302%
Contains more Vitamin C +64.3%
Contains more Vitamin B2 +48.7%
Contains more Vitamin K +∞%
Equal in Folate - 237
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 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 E +92.6%
Contains more Vitamin B1 +736.2%
Contains more Vitamin B3 +79.6%
Contains more Vitamin B5 +22.7%
Contains more Vitamin B6 +28.8%
Contains more Vitamin A +3302%
Contains more Vitamin C +64.3%
Contains more Vitamin B2 +48.7%
Contains more Vitamin K +∞%
Equal in Folate - 237

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.
Sunflower seed Oregano
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Oregano Opinion
Net carbs 11.4g 26.42g Oregano
Protein 20.78g 9g Sunflower seed
Fats 51.46g 4.28g Sunflower seed
Carbs 20g 68.92g Oregano
Calories 584kcal 265kcal Sunflower seed
Starch g g
Fructose g 1.13g Oregano
Sugar 2.62g 4.09g Sunflower seed
Fiber 8.6g 42.5g Oregano
Calcium 78mg 1597mg Oregano
Iron 5.25mg 36.8mg Oregano
Magnesium 325mg 270mg Sunflower seed
Phosphorus 660mg 148mg Sunflower seed
Potassium 645mg 1260mg Oregano
Sodium 9mg 25mg Sunflower seed
Zinc 5mg 2.69mg Sunflower seed
Copper 1.8mg 0.633mg Sunflower seed
Vitamin A 50IU 1701IU Oregano
Vitamin E 35.17mg 18.26mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 2.3mg Oregano
Vitamin B1 1.48mg 0.177mg Sunflower seed
Vitamin B2 0.355mg 0.528mg Oregano
Vitamin B3 8.335mg 4.64mg Sunflower seed
Vitamin B5 1.13mg 0.921mg Sunflower seed
Vitamin B6 1.345mg 1.044mg Sunflower seed
Folate 227µg 237µg Oregano
Vitamin B12 0µg 0µg
Vitamin K 0µg 621.7µg Oregano
Tryptophan 0.348mg 0.203mg Sunflower seed
Threonine 0.928mg 0.322mg Sunflower seed
Isoleucine 1.139mg 0.441mg Sunflower seed
Leucine 1.659mg 0.78mg Sunflower seed
Lysine 0.937mg 0.5mg Sunflower seed
Methionine 0.494mg 0.127mg Sunflower seed
Phenylalanine 1.169mg 0.449mg Sunflower seed
Valine 1.315mg 0.585mg Sunflower seed
Histidine 0.632mg 0.144mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 1.551g Oregano
Monounsaturated Fat 18.528g 0.716g Sunflower seed
Polyunsaturated fat 23.137g 1.369g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower 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
156
Sunflower seed
230
Oregano
Mineral Summary Score
191
Sunflower 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
125%
Sunflower seed
54%
Oregano
Carbohydrates
20%
Sunflower seed
69%
Oregano
Fats
238%
Sunflower seed
20%
Oregano

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 1.47g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 16mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Oregano
Oregano is lower in Saturated Fat (difference - 2.904g)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 15)
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.
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.

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.