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Sunflower seed vs. Safflower — In-Depth Nutrition Comparison

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What are the differences between Sunflower seed and Safflower?

  • Sunflower seed is higher in Vitamin B3, Vitamin B1, Folate, Vitamin B6, Copper, and Monounsaturated Fat, yet Safflower is higher in Vitamin B5, and Magnesium.
  • Safflower's daily need coverage for Vitamin B5 is 58% more.
  • Sunflower seed has 4 times more Monounsaturated Fat than Safflower. While Sunflower seed has 18.528g of Monounsaturated Fat, Safflower has only 4.848g.
  • The amount of Saturated Fat in Safflower is lower.

We used Seeds, sunflower seed kernels, dried and Seeds, safflower seed kernels, dried types in this article.

Infographic

Sunflower seed vs Safflower 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.
Contains less Sodium -66.7%
Equal in Calcium - 78
Equal in Iron - 4.9
Equal in Magnesium - 353
Equal in Phosphorus - 644
Equal in Potassium - 687
Equal in Zinc - 5.05
Equal in Copper - 1.747
Equal in Manganese - 2.014
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains less Sodium -66.7%
Equal in Calcium - 78
Equal in Iron - 4.9
Equal in Magnesium - 353
Equal in Phosphorus - 644
Equal in Potassium - 687
Equal in Zinc - 5.05
Equal in Copper - 1.747
Equal in Manganese - 2.014

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 more Vitamin C +∞%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B3 +264.9%
Contains more Vitamin B6 +15%
Contains more Folate +41.9%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B5 +256.6%
Equal in Vitamin A - 50
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B3 +264.9%
Contains more Vitamin B6 +15%
Contains more Folate +41.9%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B5 +256.6%
Equal in Vitamin A - 50

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28.4%
Contains more Fats +33.8%
Contains more Carbs +71.5%
Contains more Water +18.8%
Contains more Other +80.2%
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
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
Contains more Protein +28.4%
Contains more Fats +33.8%
Contains more Carbs +71.5%
Contains more Water +18.8%
Contains more Other +80.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +282.2%
Contains less Saturated Fat -17.4%
Contains more Polyunsaturated fat +22%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains more Monounsaturated Fat +282.2%
Contains less Saturated Fat -17.4%
Contains more Polyunsaturated fat +22%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Safflower
Rich in vitamins ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Sunflower seed Safflower Opinion
Net carbs 11.4g 34.29g Safflower
Protein 20.78g 16.18g Sunflower seed
Fats 51.46g 38.45g Sunflower seed
Carbs 20g 34.29g Safflower
Calories 584kcal 517kcal Sunflower seed
Sugar 2.62g Safflower
Fiber 8.6g Sunflower seed
Calcium 78mg 78mg
Iron 5.25mg 4.9mg Sunflower seed
Magnesium 325mg 353mg Safflower
Phosphorus 660mg 644mg Sunflower seed
Potassium 645mg 687mg Safflower
Sodium 9mg 3mg Safflower
Zinc 5mg 5.05mg Safflower
Copper 1.8mg 1.747mg Sunflower seed
Manganese 1.95mg 2.014mg Safflower
Selenium 53µg Sunflower seed
Vitamin A 50IU 50IU
Vitamin A RAE 3µg 3µg
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 1.163mg Sunflower seed
Vitamin B2 0.355mg 0.415mg Safflower
Vitamin B3 8.335mg 2.284mg Sunflower seed
Vitamin B5 1.13mg 4.03mg Safflower
Vitamin B6 1.345mg 1.17mg Sunflower seed
Folate 227µg 160µg Sunflower seed
Tryptophan 0.348mg 0.183mg Sunflower seed
Threonine 0.928mg 0.586mg Sunflower seed
Isoleucine 1.139mg 0.717mg Sunflower seed
Leucine 1.659mg 1.154mg Sunflower seed
Lysine 0.937mg 0.534mg Sunflower seed
Methionine 0.494mg 0.284mg Sunflower seed
Phenylalanine 1.169mg 0.806mg Sunflower seed
Valine 1.315mg 1.025mg Sunflower seed
Histidine 0.632mg 0.452mg Sunflower seed
Saturated Fat 4.455g 3.682g Safflower
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 4.848g Sunflower seed
Polyunsaturated fat 23.137g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
156%
Sunflower seed
89%
Safflower
Minerals Daily Need Coverage Score
207%
Sunflower seed
178%
Safflower

Comparison summary

Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (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 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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.