Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sunflower seed vs. Oregano — In-Depth Nutrition Comparison

Compare

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" charts 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 Selenium +1077.8%
Contains more Calcium +1947.4%
Contains more Iron +601%
Contains more Potassium +95.3%
Contains more Manganese +155.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
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 Selenium +1077.8%
Contains more Calcium +1947.4%
Contains more Iron +601%
Contains more Potassium +95.3%
Contains more Manganese +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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +130.9%
Contains more Fats +1102.3%
Contains more Carbs +244.6%
Contains more Water +109.9%
Contains more Other +159.7%
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 Protein +130.9%
Contains more Fats +1102.3%
Contains more Carbs +244.6%
Contains more Water +109.9%
Contains more Other +159.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2487.7%
Contains more Polyunsaturated fat +1590.1%
Contains less Saturated Fat -65.2%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Contains more Monounsaturated Fat +2487.7%
Contains more Polyunsaturated fat +1590.1%
Contains less Saturated Fat -65.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +174.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
22% 46% 28% 4%
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 Sucrose +174.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 1.95mg 4.99mg Oregano
Selenium 53µg 4.5µg Sunflower seed
Vitamin A 50IU 1701IU Oregano
Vitamin A RAE 3µg 85µg Oregano
Vitamin E 35.17mg 18.26mg Sunflower seed
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 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
Saturated Fat 4.455g 1.551g Oregano
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.716g Sunflower seed
Polyunsaturated fat 23.137g 1.369g Sunflower seed
Omega-3 - ALA 0.621g Oregano

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

People also compare

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
156%
Sunflower seed
230%
Oregano
Minerals Daily Need Coverage Score
207%
Sunflower seed
319%
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

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. 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.