Seed vs. Safflower — In-Depth Nutrition Comparison
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What are the differences between Seed and Safflower?
- Seed is higher in Calcium, Vitamin B3, Iron, Phosphorus, and Manganese, yet Safflower is higher in Copper, Vitamin B1, Folate, Vitamin B2, and Potassium.
- Safflower's daily need coverage for Copper is 91% more.
- Seed has 8 times more Calcium than Safflower. While Seed has 631mg of Calcium, Safflower has only 78mg.
We used Seeds, chia seeds, dried and Seeds, safflower seed kernels, dried types in this article.
Infographic
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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
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Calcium
+709%
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Iron
+57.6%
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Phosphorus
+33.5%
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Manganese
+35.2%
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Potassium
+68.8%
Contains
less
Sodium
-81.3%
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Zinc
+10.3%
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Copper
+89.1%
Equal in Magnesium - 353
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Calcium
+709%
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Iron
+57.6%
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Phosphorus
+33.5%
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Manganese
+35.2%
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Potassium
+68.8%
Contains
less
Sodium
-81.3%
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Zinc
+10.3%
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Copper
+89.1%
Equal in Magnesium - 353
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.
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Vitamin C
+∞%
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Vitamin B3
+286.6%
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Vitamin B1
+87.6%
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Vitamin B2
+144.1%
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Folate
+226.5%
Equal in Vitamin A - 50
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Vitamin C
+∞%
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Vitamin B3
+286.6%
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Vitamin B1
+87.6%
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Vitamin B2
+144.1%
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Folate
+226.5%
Equal in Vitamin A - 50
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+22.8%
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Fats
+25.1%
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Other
+13.8%
Equal in Protein - 16.18
Equal in Water - 5.62
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Carbs
+22.8%
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Fats
+25.1%
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Other
+13.8%
Equal in Protein - 16.18
Equal in Water - 5.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+110%
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Polyunsaturated fat
+19.3%
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Monounsaturated Fat
+110%
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Polyunsaturated fat
+19.3%
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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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.72g | 34.29g |
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| Protein | 16.54g | 16.18g |
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| Fats | 30.74g | 38.45g |
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| Carbs | 42.12g | 34.29g |
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| Calories | 486kcal | 517kcal |
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| Fiber | 34.4g |
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| Calcium | 631mg | 78mg |
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| Iron | 7.72mg | 4.9mg |
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| Magnesium | 335mg | 353mg |
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| Phosphorus | 860mg | 644mg |
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| Potassium | 407mg | 687mg |
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| Sodium | 16mg | 3mg |
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| Zinc | 4.58mg | 5.05mg |
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| Copper | 0.924mg | 1.747mg |
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| Manganese | 2.723mg | 2.014mg |
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| Selenium | 55.2µg |
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| Vitamin A | 54IU | 50IU |
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| Vitamin A RAE | 3µg |
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| Vitamin E | 0.5mg |
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| Vitamin C | 1.6mg | 0mg |
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| Vitamin B1 | 0.62mg | 1.163mg |
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| Vitamin B2 | 0.17mg | 0.415mg |
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| Vitamin B3 | 8.83mg | 2.284mg |
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| Vitamin B5 | 4.03mg |
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| Vitamin B6 | 1.17mg |
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| Folate | 49µg | 160µg |
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| Tryptophan | 0.436mg | 0.183mg |
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| Threonine | 0.709mg | 0.586mg |
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| Isoleucine | 0.801mg | 0.717mg |
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| Leucine | 1.371mg | 1.154mg |
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| Lysine | 0.97mg | 0.534mg |
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| Methionine | 0.588mg | 0.284mg |
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| Phenylalanine | 1.016mg | 0.806mg |
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| Valine | 0.95mg | 1.025mg |
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| Histidine | 0.531mg | 0.452mg |
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| Trans Fat | 0.14g |
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| Saturated Fat | 3.33g | 3.682g |
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| Monounsaturated Fat | 2.309g | 4.848g |
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| Polyunsaturated fat | 23.665g | 28.223g |
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| Omega-6 - Linoleic acid | 5.835g |
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| Omega-3 - ALA | 17.83g |
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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
35%
89%
Minerals Daily Need Coverage Score
221%
178%
Comparison summary
Which food is lower in Saturated Fat?
Seed is lower in Saturated Fat (difference - 0.352g)
Which food is cheaper?
Seed is cheaper (difference - $0.8)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 15)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.