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Alfalfa seeds vs. Safflower — In-Depth Nutrition Comparison

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Important differences between alfalfa seeds and safflower

  • Safflower has more copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, vitamin B5, iron, zinc, and folate than alfalfa seeds.
  • Safflower's daily need coverage for copper is 177% more.

The food varieties used in the comparison are Alfalfa seeds, sprouted, raw and Seeds, safflower seed kernels, dried.

Infographic

Alfalfa seeds vs Safflower 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 7% 36% 52% 25% 30% 0.78% 25% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1207.4%
Contains more CalciumCalcium +143.8%
Contains more PotassiumPotassium +769.6%
Contains more IronIron +410.4%
Contains more CopperCopper +1012.7%
Contains more ZincZinc +448.9%
Contains more PhosphorusPhosphorus +820%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +971.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 2.7% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1430.3%
Contains more Vitamin B2Vitamin B2 +229.4%
Contains more Vitamin B3Vitamin B3 +374.8%
Contains more Vitamin B5Vitamin B5 +615.8%
Contains more Vitamin B6Vitamin B6 +3341.2%
Contains more FolateFolate +344.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 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 WaterWater +1551.6%
Contains more ProteinProtein +305.5%
Contains more FatsFats +5472.5%
Contains more CarbsCarbs +1532.9%
Contains more OtherOther +1265%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 10% 77%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.409 g
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +8557.1%
Contains more Poly. FatPolyunsaturated fat +6800.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Alfalfa seeds Safflower
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Safflower DV% diff.
Polyunsaturated fat 0.409g 28.223g 185%
Copper 0.157mg 1.747mg 177%
Vitamin B1 0.076mg 1.163mg 91%
Vitamin B6 0.034mg 1.17mg 87%
Phosphorus 70mg 644mg 82%
Manganese 0.188mg 2.014mg 79%
Magnesium 27mg 353mg 78%
Vitamin B5 0.563mg 4.03mg 69%
Fats 0.69g 38.45g 58%
Iron 0.96mg 4.9mg 49%
Zinc 0.92mg 5.05mg 38%
Folate 36µg 160µg 31%
Vitamin K 30.5µg 25%
Calories 23kcal 517kcal 25%
Protein 3.99g 16.18g 24%
Vitamin B2 0.126mg 0.415mg 22%
Potassium 79mg 687mg 18%
Saturated fat 0.069g 3.682g 16%
Monounsaturated fat 0.056g 4.848g 12%
Carbs 2.1g 34.29g 11%
Vitamin B3 0.481mg 2.284mg 11%
Vitamin C 8.2mg 0mg 9%
Fiber 1.9g 8%
Calcium 32mg 78mg 5%
Choline 14.4mg 3%
Selenium 0.6µg 1%
Vitamin A 8µg 3µg 1%
Net carbs 0.2g 34.29g N/A
Sugar 0.2g N/A
Sodium 6mg 3mg 0%
Vitamin E 0.02mg 0%
Tryptophan 0.183mg 0%
Threonine 0.134mg 0.586mg 0%
Isoleucine 0.143mg 0.717mg 0%
Leucine 0.267mg 1.154mg 0%
Lysine 0.214mg 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 0.145mg 1.025mg 0%
Histidine 0.452mg 0%
Fructose 0.12g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
18%
Alfalfa seeds
82%
Safflower
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated fat (difference - 3.613g)
Which food is cheaper?
Alfalfa seeds
Alfalfa seeds is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.

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. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/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.