Safflower vs. Sunflower seed — In-Depth Nutrition Comparison
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What are the differences between Safflower and Sunflower seed?
- Safflower is higher in Vitamin B5, Magnesium, and Polyunsaturated fat, yet Sunflower seed is higher in Vitamin B3, Vitamin B1, Folate, Vitamin B6, and Copper.
- Safflower's daily need coverage for Vitamin B5 is 58% more.
- The amount of Saturated Fat in Safflower is lower.
We used Seeds, safflower seed kernels, dried and Seeds, sunflower seed kernels, dried types in this article.
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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
less
Sodium
-66.7%
Equal in Calcium - 78
Equal in Iron - 5.25
Equal in Magnesium - 325
Equal in Phosphorus - 660
Equal in Potassium - 645
Equal in Zinc - 5
Equal in Copper - 1.8
Equal in Manganese - 1.95
Contains
less
Sodium
-66.7%
Equal in Calcium - 78
Equal in Iron - 5.25
Equal in Magnesium - 325
Equal in Phosphorus - 660
Equal in Potassium - 645
Equal in Zinc - 5
Equal in Copper - 1.8
Equal in Manganese - 1.95
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
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Vitamin B2
+16.9%
Contains
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Vitamin B5
+256.6%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+27.3%
Contains
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Vitamin B3
+264.9%
Contains
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Vitamin B6
+15%
Contains
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Folate
+41.9%
Equal in Vitamin A - 50
Contains
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Vitamin B2
+16.9%
Contains
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Vitamin B5
+256.6%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+27.3%
Contains
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Vitamin B3
+264.9%
Contains
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Vitamin B6
+15%
Contains
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Folate
+41.9%
Equal in Vitamin A - 50
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+71.5%
Contains
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Water
+18.8%
Contains
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Other
+80.2%
Contains
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Protein
+28.4%
Contains
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Fats
+33.8%
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Contains
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Carbs
+71.5%
Contains
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Water
+18.8%
Contains
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Other
+80.2%
Contains
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Protein
+28.4%
Contains
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Fats
+33.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-17.4%
Contains
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Polyunsaturated fat
+22%
Contains
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Monounsaturated Fat
+282.2%
Saturated Fat:
3.682 g
Monounsaturated Fat:
4.848 g
Polyunsaturated fat:
28.223 g
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Contains
less
Saturated Fat
-17.4%
Contains
more
Polyunsaturated fat
+22%
Contains
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Monounsaturated Fat
+282.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 34.29g | 11.4g |
|
| Protein | 16.18g | 20.78g |
|
| Fats | 38.45g | 51.46g |
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| Carbs | 34.29g | 20g |
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| Calories | 517kcal | 584kcal |
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| Sugar | 2.62g |
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| Fiber | 8.6g |
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| Calcium | 78mg | 78mg | |
| Iron | 4.9mg | 5.25mg |
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| Magnesium | 353mg | 325mg |
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| Phosphorus | 644mg | 660mg |
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| Potassium | 687mg | 645mg |
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| Sodium | 3mg | 9mg |
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| Zinc | 5.05mg | 5mg |
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| Copper | 1.747mg | 1.8mg |
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| Manganese | 2.014mg | 1.95mg |
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| Selenium | 53µg |
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| Vitamin A | 50IU | 50IU | |
| Vitamin A RAE | 3µg | 3µg | |
| Vitamin E | 35.17mg |
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| Vitamin C | 0mg | 1.4mg |
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| Vitamin B1 | 1.163mg | 1.48mg |
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| Vitamin B2 | 0.415mg | 0.355mg |
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| Vitamin B3 | 2.284mg | 8.335mg |
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| Vitamin B5 | 4.03mg | 1.13mg |
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| Vitamin B6 | 1.17mg | 1.345mg |
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| Folate | 160µg | 227µg |
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| Tryptophan | 0.183mg | 0.348mg |
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| Threonine | 0.586mg | 0.928mg |
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| Isoleucine | 0.717mg | 1.139mg |
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| Leucine | 1.154mg | 1.659mg |
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| Lysine | 0.534mg | 0.937mg |
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| Methionine | 0.284mg | 0.494mg |
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| Phenylalanine | 0.806mg | 1.169mg |
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| Valine | 1.025mg | 1.315mg |
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| Histidine | 0.452mg | 0.632mg |
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| Saturated Fat | 3.682g | 4.455g |
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| Omega-3 - EPA | 0.014g |
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| Monounsaturated Fat | 4.848g | 18.528g |
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| Polyunsaturated fat | 28.223g | 23.137g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
89%
156%
Minerals Daily Need Coverage Score
178%
207%
Comparison summary
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 0.773g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 20)
Which food is cheaper?
Safflower is cheaper (difference - $0.8)
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.