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We analyze the magnetic excitations and the spin-mediated superconductivity in iron-based superconductors within a low energy model that operates in the band basis, but fully incorporates the orbital character of the spin excitations. We show how the orbital selectivity, encoded in our low energy description, simplifies substantially the analysis and allows for analytical treatments, while retaining all the main features of both spin excitations and gap functions computed using multiorbital models. Importantly, our analysis unveils the orbital matching between the hole and electron pockets as the key parameter to determine the momentum dependence and the hierarchy of the superconducting gaps, instead of the Fermi surface matching, as in the common nesting scenario.