Tahini vs. Safflower — In-Depth Nutrition Comparison
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What are the differences between Tahini and Safflower?
- Tahini is higher in Iron, Calcium, and Vitamin B3, yet Safflower is higher in Vitamin B6, Vitamin B5, Magnesium, Manganese, Folate, and Copper.
- Safflower's daily need coverage for Vitamin B6 is 79% more.
- Tahini has 5 times more Calcium than Safflower. While Tahini has 426mg of Calcium, Safflower has only 78mg.
- The amount of Saturated Fat in Safflower is lower.
We used Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Seeds, safflower seed kernels, dried types in this article.
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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
+446.2%
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Iron
+82.7%
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Phosphorus
+13.7%
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Magnesium
+271.6%
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Potassium
+65.9%
Contains
less
Sodium
-97.4%
Contains
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Manganese
+38.3%
Equal in Zinc - 5.05
Equal in Copper - 1.747
Contains
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Calcium
+446.2%
Contains
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Iron
+82.7%
Contains
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Phosphorus
+13.7%
Contains
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Magnesium
+271.6%
Contains
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Potassium
+65.9%
Contains
less
Sodium
-97.4%
Contains
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Manganese
+38.3%
Equal in Zinc - 5.05
Equal in Copper - 1.747
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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Contains
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Vitamin A
+34%
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Vitamin B2
+14%
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Vitamin B3
+138.6%
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Vitamin B5
+481.5%
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Vitamin B6
+685.2%
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Folate
+63.3%
Equal in Vitamin B1 - 1.163
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Vitamin A
+34%
Contains
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Vitamin B2
+14%
Contains
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Vitamin B3
+138.6%
Contains
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Vitamin B5
+481.5%
Contains
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Vitamin B6
+685.2%
Contains
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Folate
+63.3%
Equal in Vitamin B1 - 1.163
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+39.8%
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Carbs
+61.8%
Contains
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Water
+84.3%
Equal in Protein - 16.18
Equal in Other - 5.46
Contains
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Fats
+39.8%
Contains
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Carbs
+61.8%
Contains
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Water
+84.3%
Equal in Protein - 16.18
Equal in Other - 5.46
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+318.8%
Contains
less
Saturated Fat
-51.1%
Contains
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Polyunsaturated fat
+19.8%
Contains
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Monounsaturated Fat
+318.8%
Contains
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Saturated Fat
-51.1%
Contains
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Polyunsaturated fat
+19.8%
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 price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.89g | 34.29g |
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| Protein | 17g | 16.18g |
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| Fats | 53.76g | 38.45g |
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| Carbs | 21.19g | 34.29g |
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| Calories | 595kcal | 517kcal |
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| Sugar | 0.49g |
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| Fiber | 9.3g |
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| Calcium | 426mg | 78mg |
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| Iron | 8.95mg | 4.9mg |
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| Magnesium | 95mg | 353mg |
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| Phosphorus | 732mg | 644mg |
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| Potassium | 414mg | 687mg |
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| Sodium | 115mg | 3mg |
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| Zinc | 4.62mg | 5.05mg |
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| Copper | 1.61mg | 1.747mg |
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| Manganese | 1.456mg | 2.014mg |
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| Selenium | 34.4µg |
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| Vitamin A | 67IU | 50IU |
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| Vitamin A RAE | 3µg | 3µg | |
| Vitamin E | 0.25mg |
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| Vitamin B1 | 1.22mg | 1.163mg |
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| Vitamin B2 | 0.473mg | 0.415mg |
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| Vitamin B3 | 5.45mg | 2.284mg |
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| Vitamin B5 | 0.693mg | 4.03mg |
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| Vitamin B6 | 0.149mg | 1.17mg |
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| Folate | 98µg | 160µg |
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| Tryptophan | 0.372mg | 0.183mg |
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| Threonine | 0.706mg | 0.586mg |
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| Isoleucine | 0.731mg | 0.717mg |
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| Leucine | 1.302mg | 1.154mg |
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| Lysine | 0.545mg | 0.534mg |
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| Methionine | 0.561mg | 0.284mg |
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| Phenylalanine | 0.901mg | 0.806mg |
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| Valine | 0.95mg | 1.025mg |
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| Histidine | 0.5mg | 0.452mg |
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| Saturated Fat | 7.529g | 3.682g |
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| Monounsaturated Fat | 20.302g | 4.848g |
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| Polyunsaturated fat | 23.564g | 28.223g |
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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 | 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
56%
89%
Minerals Daily Need Coverage Score
194%
178%
Comparison summary
Which food is cheaper?
Tahini is cheaper (difference - $0.8)
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 112mg)
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 3.847g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
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?
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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.