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Sesame vs Safflower - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Safflower
Safflower is cheaper (difference - $3.2)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 35)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 3.275g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 8mg)
Which food contains less Sugars?
Safflower
Safflower contains less Sugars (difference - 0.3g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Safflower
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Sesame
53
Safflower
Mineral Summary Score
224
Sesame
123
Safflower

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
4
:
Contains more Iron +196.9%
Contains more Calcium +1150%
Contains more Copper +133.7%
Contains more Zinc +53.5%
Contains more Potassium +46.8%
Contains less Sodium -72.7%
Equal in Magnesium - 353
Equal in Phosphorus - 644
Contains more Iron +196.9%
Contains more Calcium +1150%
Contains more Copper +133.7%
Contains more Zinc +53.5%
Contains more Potassium +46.8%
Contains less Sodium -72.7%
Equal in Magnesium - 353
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
3
:
Contains more Vitamin B3 +97.7%
Contains more Vitamin A +455.6%
Contains more Vitamin B1 +47%
Contains more Vitamin B2 +68%
Contains more Vitamin B5 +7960%
Contains more Vitamin B6 +48.1%
Contains more Vitamin B3 +97.7%
Contains more Vitamin A +455.6%
Contains more Vitamin B1 +47%
Contains more Vitamin B2 +68%
Contains more Vitamin B5 +7960%
Contains more Vitamin B6 +48.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
106%
Sesame
97%
Safflower
Carbohydrates
23%
Sesame
34%
Safflower
Fats
229%
Sesame
177%
Safflower

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sesame Safflower Opinion
Calories 573 517 Sesame
Protein 17.73 16.18 Sesame
Fats 49.67 38.45 Sesame
Vitamin C 0 0
Carbs 23.45 34.29 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 4.9 Sesame
Calcium 975 78 Sesame
Potassium 468 687 Safflower
Magnesium 351 353 Safflower
Sugars 0.3 Sesame
Fiber 11.8 Sesame
Copper 4.082 1.747 Sesame
Zinc 7.75 5.05 Sesame
Starch
Phosphorus 629 644 Safflower
Sodium 11 3 Safflower
Vitamin A 9 50 Safflower
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.791 1.163 Safflower
Vitamin B2 0.247 0.415 Safflower
Vitamin B3 4.515 2.284 Sesame
Vitamin B5 0.05 4.03 Safflower
Vitamin B6 0.79 1.17 Safflower
Vitamin B12 0 0
Vitamin K 0 Sesame
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.957 3.682 Safflower
Monounsaturated Fat 18.759 4.848 Sesame
Polyunsaturated fat 21.773 28.223 Safflower
Tryptophan 0.388 0.183 Sesame
Threonine 0.736 0.586 Sesame
Isoleucine 0.763 0.717 Sesame
Leucine 1.358 1.154 Sesame
Lysine 0.569 0.534 Sesame
Methionine 0.586 0.284 Sesame
Phenylalanine 0.94 0.806 Sesame
Valine 0.99 1.025 Safflower
Histidine 0.522 0.452 Sesame
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.