Sesame Seeds vs. Oregano
Nutrition comparison of Sesame Seeds and Oregano
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
oregano
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and oregano:
- Both sesame seeds and oregano are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oregano has signficantly more Vitamin A than sesame seed.
- Oregano is an excellent source of Vitamin E and Vitamin K.
- Sesame seed has more thiamin, however, oregano contains more riboflavin, pantothenic acid and folate.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Oregano (Spices, oregano, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and oregano are high in calories. Sesame seed has 113% more calories than oregano - sesame seed has 565 calories per 100 grams and oregano has 265 calories.
For macronutrient ratios, sesame seeds is much lighter in carbs, much heavier in fat and similar to oregano for protein. Sesame seeds has a macronutrient ratio of 11:17:72 and for oregano, 13:88:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Oregano | |
|---|---|---|
| Protein | 11% | 13% |
| Carbohydrates | 17% | 88% |
| Fat | 72% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Oregano is high in carbohydrates and sesame seed has 63% less carbohydrates than oregano - sesame seed has 25.7g of total carbs per 100 grams and oregano has 68.9g of carbohydrates.
dietary fiber
Both sesame seeds and oregano are high in dietary fiber. Oregano has 204% more dietary fiber than sesame seed - sesame seed has 14g of dietary fiber per 100 grams and oregano has 42.5g of dietary fiber.
sugar
Sesame seed has less sugar than oregano - oregano has 4.1g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and oregano are high in protein. Sesame seed has 88% more protein than oregano - sesame seed has 17g of protein per 100 grams and oregano has 9g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and oregano has 77% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and oregano has 1.6g of saturated fat.
Vitamins
Vitamin C
Oregano has more Vitamin C than sesame seed - oregano has 2.3mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Oregano has signficantly more Vitamin A than sesame seed - oregano has 85ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Oregano is an excellent source of Vitamin E and it has more Vitamin E than sesame seed - oregano has 18.3mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Oregano is an excellent source of Vitamin K and it has more Vitamin K than sesame seed - oregano has 621.7ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, however, oregano contains more riboflavin, pantothenic acid and folate. Both sesame seeds and oregano contain significant amounts of niacin and Vitamin B6.
| Sesame Seeds | Oregano | |
|---|---|---|
| Thiamin | 0.803 MG | 0.177 MG |
| Riboflavin | 0.251 MG | 0.528 MG |
| Niacin | 4.581 MG | 4.64 MG |
| Pantothenic acid | 0.051 MG | 0.921 MG |
| Vitamin B6 | 0.802 MG | 1.044 MG |
| Folate | 98 UG | 237 UG |
Minerals
calcium
Both sesame seeds and oregano are high in calcium. Oregano has 61% more calcium than sesame seed - sesame seed has 989mg of calcium per 100 grams and oregano has 1597mg of calcium.
iron
Both sesame seeds and oregano are high in iron. Oregano has 149% more iron than sesame seed - sesame seed has 14.8mg of iron per 100 grams and oregano has 36.8mg of iron.
potassium
Both sesame seeds and oregano are high in potassium. Oregano has 165% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and oregano has 1260mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sesame seeds and oregano contain significant amounts of alpha linoleic acid (ALA).
| Sesame Seeds | Oregano | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.621 G |
| Total | 0.363 G | 0.621 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than oregano per 100 grams.
| Sesame Seeds | Oregano | |
|---|---|---|
| linoleic acid | 20.654 G | 0.748 G |
| Total | 20.654 G | 0.748 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Oregano (Spices, oregano, dried) .
Sesame Seeds g
()
|
Daily Values (%) |
Oregano g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or oregano contain more calories in 100 grams?Both sesame seeds and oregano are high in calories. Sesame seed has 110% more calories than oregano - sesame seed has 565 calories in 100g and oregano has 265 calories.
Does sesame seeds or oregano have more carbohydrates?
By weight, oregano is high in carbohydrates and sesame seed has 60% fewer carbohydrates than oregano - sesame seed has 25.7g of carbs for 100g and oregano has 68.9g of carbohydrates.
Does sesame seeds or oregano contain more calcium?
Both sesame seeds and oregano are high in calcium. Oregano has 60% more calcium than sesame seed - sesame seed has 989mg of calcium in 100 grams and oregano has 1597mg of calcium.
Does sesame seeds or oregano contain more iron?
Both sesame seeds and oregano are high in iron. Oregano has 150% more iron than sesame seed - sesame seed has 14.8mg of iron in 100 grams and oregano has 36.8mg of iron.
Does sesame seeds or oregano contain more potassium?
Both sesame seeds and oregano are high in potassium. Oregano has 170% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and oregano has 1260mg of potassium.