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  6. Safflower vs. Watermelon seeds

Safflower vs. Watermelon seeds — In-Depth Nutrition Comparison

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A recap on differences between Safflower and Watermelon seeds

  • Safflower has more Copper, Vitamin B6, Vitamin B1, Vitamin B5, Folate, and Vitamin B2, however, Watermelon seeds are higher in Zinc, Magnesium, and Iron.
  • Safflower covers your daily Copper needs 118% more than Watermelon seeds.
  • Watermelon seeds contain 13 times less Vitamin B6 than Safflower. Safflower contains 1.17mg of Vitamin B6, while Watermelon seeds contain 0.089mg.
  • Safflower has less Saturated Fat.

Food varieties used in this article are Seeds, safflower seed kernels, dried and Seeds, watermelon seed kernels, dried.

Infographic

Safflower vs Watermelon seeds 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.
Safflower
Safflower
5
:
4
Watermelon seeds
Watermelon seeds
Contains more Calcium +44.4%
Contains less Sodium -97%
Contains more Copper +154.7%
Contains more Manganese +24.8%
Contains more Iron +48.6%
Contains more Magnesium +45.9%
Contains more Phosphorus +17.2%
Contains more Zinc +102.8%
Equal in Potassium - 648
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains more Calcium +44.4%
Contains less Sodium -97%
Contains more Copper +154.7%
Contains more Manganese +24.8%
Contains more Iron +48.6%
Contains more Magnesium +45.9%
Contains more Phosphorus +17.2%
Contains more Zinc +102.8%
Equal in Potassium - 648

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.
Safflower
Safflower
6
:
1
Watermelon seeds
Watermelon seeds
Contains more Vitamin A +∞%
Contains more Vitamin B1 +512.1%
Contains more Vitamin B2 +186.2%
Contains more Vitamin B5 +1064.7%
Contains more Vitamin B6 +1214.6%
Contains more Folate +175.9%
Contains more Vitamin B3 +55.4%
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%
Watermelon seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +512.1%
Contains more Vitamin B2 +186.2%
Contains more Vitamin B5 +1064.7%
Contains more Vitamin B6 +1214.6%
Contains more Folate +175.9%
Contains more Vitamin B3 +55.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
3
:
2
Watermelon seeds
Watermelon seeds
Contains more Carbs +124%
Contains more Water +11.3%
Contains more Other +38.6%
Contains more Protein +75.1%
Contains more Fats +23.2%
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
Watermelon seeds
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 g
Contains more Carbs +124%
Contains more Water +11.3%
Contains more Other +38.6%
Contains more Protein +75.1%
Contains more Fats +23.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Safflower
Safflower
2
:
1
Watermelon seeds
Watermelon seeds
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +52.8%
Equal in Polyunsaturated fat - 28.094
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +52.8%
Equal in Polyunsaturated fat - 28.094

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Watermelon seeds Opinion
Net carbs 34.29g 15.31g Safflower
Protein 16.18g 28.33g Watermelon seeds
Fats 38.45g 47.37g Watermelon seeds
Carbs 34.29g 15.31g Safflower
Calories 517kcal 557kcal Watermelon seeds
Calcium 78mg 54mg Safflower
Iron 4.9mg 7.28mg Watermelon seeds
Magnesium 353mg 515mg Watermelon seeds
Phosphorus 644mg 755mg Watermelon seeds
Potassium 687mg 648mg Safflower
Sodium 3mg 99mg Safflower
Zinc 5.05mg 10.24mg Watermelon seeds
Copper 1.747mg 0.686mg Safflower
Manganese 2.014mg 1.614mg Safflower
Vitamin A 50IU 0IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin B1 1.163mg 0.19mg Safflower
Vitamin B2 0.415mg 0.145mg Safflower
Vitamin B3 2.284mg 3.55mg Watermelon seeds
Vitamin B5 4.03mg 0.346mg Safflower
Vitamin B6 1.17mg 0.089mg Safflower
Folate 160µg 58µg Safflower
Tryptophan 0.183mg 0.39mg Watermelon seeds
Threonine 0.586mg 1.112mg Watermelon seeds
Isoleucine 0.717mg 1.342mg Watermelon seeds
Leucine 1.154mg 2.149mg Watermelon seeds
Lysine 0.534mg 0.887mg Watermelon seeds
Methionine 0.284mg 0.834mg Watermelon seeds
Phenylalanine 0.806mg 2.031mg Watermelon seeds
Valine 1.025mg 1.556mg Watermelon seeds
Histidine 0.452mg 0.775mg Watermelon seeds
Saturated Fat 3.682g 9.779g Safflower
Monounsaturated Fat 4.848g 7.407g Watermelon seeds
Polyunsaturated fat 28.223g 28.094g Safflower

Which food is preferable for your diet?

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

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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%
Safflower
19%
Watermelon seeds
Minerals Daily Need Coverage Score
178%
Safflower
177%
Watermelon seeds

Comparison summary

Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $0.8)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 96mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 6.097g)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/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.