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Sunflower seed vs Safflower - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sugars?
Safflower
Safflower contains less Sugars (difference - 2.62g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 0.773g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 20)
Which food is cheaper?
Safflower
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 definitely stated which food is richer in minerals. See charts below for detailed information.

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.
Sunflower seed Safflower
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower seed 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
105
Sunflower seed
53
Safflower
Mineral Summary Score
122
Sunflower seed
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
:
Contains less Sodium -66.7%
Equal in Iron - 4.9
Equal in Calcium - 78
Equal in Potassium - 687
Equal in Magnesium - 353
Equal in Copper - 1.747
Equal in Zinc - 5.05
Equal in Phosphorus - 644
Contains less Sodium -66.7%
Equal in Iron - 4.9
Equal in Calcium - 78
Equal in Potassium - 687
Equal in Magnesium - 353
Equal in Copper - 1.747
Equal in Zinc - 5.05
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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B3 +264.9%
Contains more Vitamin B6 +15%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B5 +256.6%
Equal in Vitamin A - 50
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B3 +264.9%
Contains more Vitamin B6 +15%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B5 +256.6%
Equal in Vitamin A - 50

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
125%
Sunflower seed
97%
Safflower
Carbohydrates
20%
Sunflower seed
34%
Safflower
Fats
238%
Sunflower seed
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 Sunflower seed Safflower Opinion
Calories 584 517 Sunflower seed
Protein 20.78 16.18 Sunflower seed
Fats 51.46 38.45 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 34.29 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 4.9 Sunflower seed
Calcium 78 78
Potassium 645 687 Safflower
Magnesium 325 353 Safflower
Sugars 2.62 Sunflower seed
Fiber 8.6 Sunflower seed
Copper 1.8 1.747 Sunflower seed
Zinc 5 5.05 Safflower
Starch
Phosphorus 660 644 Sunflower seed
Sodium 9 3 Safflower
Vitamin A 50 50
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 1.163 Sunflower seed
Vitamin B2 0.355 0.415 Safflower
Vitamin B3 8.335 2.284 Sunflower seed
Vitamin B5 1.13 4.03 Safflower
Vitamin B6 1.345 1.17 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 4.455 3.682 Safflower
Monounsaturated Fat 18.528 4.848 Sunflower seed
Polyunsaturated fat 23.137 28.223 Safflower
Tryptophan 0.348 0.183 Sunflower seed
Threonine 0.928 0.586 Sunflower seed
Isoleucine 1.139 0.717 Sunflower seed
Leucine 1.659 1.154 Sunflower seed
Lysine 0.937 0.534 Sunflower seed
Methionine 0.494 0.284 Sunflower seed
Phenylalanine 1.169 0.806 Sunflower seed
Valine 1.315 1.025 Sunflower seed
Histidine 0.632 0.452 Sunflower seed
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.