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  6. Lotus seeds vs. Safflower

Lotus seeds vs. Safflower — In-Depth Nutrition Comparison

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The main differences between Lotus seeds and Safflower

  • Lotus seeds have more Potassium, however, Safflower have more Copper, Vitamin B5, Vitamin B1, Vitamin B6, Zinc, Magnesium, Vitamin B2, and Iron.
  • Daily need coverage for Copper from Safflower is 155% higher.
  • Safflower has 2 times less Potassium than Lotus seeds. Lotus seeds have 1368mg of Potassium, while Safflower has 687mg.
  • Lotus seeds are lower in Saturated Fat.

Food types used in this article are Seeds, lotus seeds, dried and Seeds, safflower seed kernels, dried.

Infographic

Lotus seeds vs Safflower 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.
Lotus seeds
Lotus seeds
3
:
6
Safflower
Safflower
Contains more Calcium +109%
Contains more Potassium +99.1%
Contains more Manganese +15.1%
Contains more Iron +38.8%
Contains more Magnesium +68.1%
Contains less Sodium -40%
Contains more Zinc +381%
Contains more Copper +399.1%
Equal in Phosphorus - 644
Lotus seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Calcium +109%
Contains more Potassium +99.1%
Contains more Manganese +15.1%
Contains more Iron +38.8%
Contains more Magnesium +68.1%
Contains less Sodium -40%
Contains more Zinc +381%
Contains more Copper +399.1%
Equal in Phosphorus - 644

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.
Lotus seeds
Lotus seeds
0
:
6
Safflower
Safflower
Contains more Vitamin B1 +81.7%
Contains more Vitamin B2 +176.7%
Contains more Vitamin B3 +42.8%
Contains more Vitamin B5 +373.6%
Contains more Vitamin B6 +86%
Contains more Folate +53.8%
Equal in Vitamin A - 50
Lotus seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 160% 35% 30% 52% 146% 78% 0% 0%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Contains more Vitamin B1 +81.7%
Contains more Vitamin B2 +176.7%
Contains more Vitamin B3 +42.8%
Contains more Vitamin B5 +373.6%
Contains more Vitamin B6 +86%
Contains more Folate +53.8%
Equal in Vitamin A - 50

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus seeds
Lotus seeds
2
:
3
Safflower
Safflower
Contains more Carbs +88%
Contains more Water +152%
Contains more Fats +1851.8%
Contains more Other +36.8%
Equal in Protein - 16.18
Lotus seeds
15% 2% 64% 14% 4%
Protein: 15.41 g
Fats: 1.97 g
Carbs: 64.47 g
Water: 14.16 g
Other: 3.99 g
Safflower
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more Carbs +88%
Contains more Water +152%
Contains more Fats +1851.8%
Contains more Other +36.8%
Equal in Protein - 16.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus seeds
Lotus seeds
1
:
2
Safflower
Safflower
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +1149.5%
Contains more Polyunsaturated fat +2320.5%
Lotus seeds
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +1149.5%
Contains more Polyunsaturated fat +2320.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lotus seeds Safflower
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lotus seeds Safflower Opinion
Net carbs 64.47g 34.29g Lotus seeds
Protein 15.41g 16.18g Safflower
Fats 1.97g 38.45g Safflower
Carbs 64.47g 34.29g Lotus seeds
Calories 332kcal 517kcal Safflower
Calcium 163mg 78mg Lotus seeds
Iron 3.53mg 4.9mg Safflower
Magnesium 210mg 353mg Safflower
Phosphorus 626mg 644mg Safflower
Potassium 1368mg 687mg Lotus seeds
Sodium 5mg 3mg Safflower
Zinc 1.05mg 5.05mg Safflower
Copper 0.35mg 1.747mg Safflower
Manganese 2.318mg 2.014mg Lotus seeds
Vitamin A 50IU 50IU
Vitamin A RAE 3µg 3µg
Vitamin B1 0.64mg 1.163mg Safflower
Vitamin B2 0.15mg 0.415mg Safflower
Vitamin B3 1.6mg 2.284mg Safflower
Vitamin B5 0.851mg 4.03mg Safflower
Vitamin B6 0.629mg 1.17mg Safflower
Folate 104µg 160µg Safflower
Tryptophan 0.221mg 0.183mg Lotus seeds
Threonine 0.747mg 0.586mg Lotus seeds
Isoleucine 0.765mg 0.717mg Lotus seeds
Leucine 1.215mg 1.154mg Lotus seeds
Lysine 0.985mg 0.534mg Lotus seeds
Methionine 0.267mg 0.284mg Safflower
Phenylalanine 0.767mg 0.806mg Safflower
Valine 0.991mg 1.025mg Safflower
Histidine 0.43mg 0.452mg Safflower
Saturated Fat 0.33g 3.682g Lotus seeds
Monounsaturated Fat 0.388g 4.848g Safflower
Polyunsaturated fat 1.166g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
42%
Lotus seeds
89%
Safflower
Minerals Daily Need Coverage Score
117%
Lotus seeds
178%
Safflower

Comparison summary

Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 3.352g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Lotus seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/nutrients
  2. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.