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.
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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.
| 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
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.
| 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 Vitamin CVitamin C | +64.3% |
| Contains more Vitamin AVitamin A | +2733.3% |
| Contains more Vitamin B2Vitamin B2 | +48.7% |
| Contains more Vitamin KVitamin K | +∞% |
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% |
| Fats | 51.46g | 4.28g | 73% |
| Phosphorus | 660mg | 148mg | 73% |
| Monounsaturated fat | 18.528g | 0.716g | 45% |
| Omega-3 (ALA) | 0.621g | 39% | |
| Protein | 20.78g | 9g | 24% |
| Vitamin B3 | 8.335mg | 4.64mg | 23% |
| Vitamin B6 | 1.345mg | 1.044mg | 23% |
| Zinc | 5mg | 2.69mg | 21% |
| Potassium | 645mg | 1260mg | 18% |
| Calories | 584kcal | 265kcal | 16% |
| Carbs | 20g | 68.92g | 16% |
| Magnesium | 325mg | 270mg | 13% |
| Vitamin B2 | 0.355mg | 0.528mg | 13% |
| Saturated fat | 4.455g | 1.551g | 13% |
| Vitamin A | 3µg | 85µg | 9% |
| Vitamin B5 | 1.13mg | 0.921mg | 4% |
| Choline | 55.1mg | 32.3mg | 4% |
| Folate | 227µg | 237µg | 3% |
| Vitamin C | 1.4mg | 2.3mg | 1% |
| Sodium | 9mg | 25mg | 1% |
| Fructose | 1.13g | 1% | |
| Protein per 100 calories | 3.6g | 3.4g | N/A |
| Calories per 10 g protein | 281kcal | 294kcal | N/A |
| Weight per 100 calories | 17g | 38g | N/A |
| Unsaturated / Saturated Fat ratio | 9.4 | 1.3 | N/A |
| 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 |
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% |
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
