Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Lotus seeds vs. Safflower — In-Depth Nutrition Comparison

Compare

The main differences between Lotus seeds and Safflower

  • Lotus seeds have more Potassium, however, Safflower have more Copper, Vitamin B5, Vitamin B1, Vitamin B6, Zinc, Magnesium, Vitamin B2, and Iron.
  • Daily need coverage for Copper from Safflower is 155% higher.
  • Safflower has 2 times less Potassium than Lotus seeds. Lotus seeds have 1368mg of Potassium, while Safflower has 687mg.
  • Lotus seeds are lower in Saturated Fat.

Food types used in this article are Seeds, lotus seeds, dried and Seeds, safflower seed kernels, dried.

Infographic

Lotus seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 150% 49% 121% 132% 117% 29% 268% 0.65% 302% 0%
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 CalciumCalcium +109%
Contains more PotassiumPotassium +99.1%
Contains more ManganeseManganese +15.1%
Contains more MagnesiumMagnesium +68.1%
Contains more IronIron +38.8%
Contains more CopperCopper +399.1%
Contains more ZincZinc +381%
Contains less SodiumSodium -40%
~equal in Phosphorus ~644mg
~equal in Selenium ~µg

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 0% 3% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
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% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin B1Vitamin B1 +81.7%
Contains more Vitamin B2Vitamin B2 +176.7%
Contains more Vitamin B3Vitamin B3 +42.8%
Contains more Vitamin B5Vitamin B5 +373.6%
Contains more Vitamin B6Vitamin B6 +86%
Contains more FolateFolate +53.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~50IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 64% 14% 4%
Protein: 15.41 g
Fats: 1.97 g
Carbs: 64.47 g
Water: 14.16 g
Other: 3.99 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 CarbsCarbs +88%
Contains more WaterWater +152%
Contains more FatsFats +1851.8%
Contains more OtherOther +36.8%
~equal in Protein ~16.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 62%
Saturated Fat: Sat. Fat 0.33 g
Monounsaturated Fat: Mono. Fat 0.388 g
Polyunsaturated fat: Poly. Fat 1.166 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 -91%
Contains more Mono. FatMonounsaturated Fat +1149.5%
Contains more Poly. FatPolyunsaturated fat +2320.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lotus seeds Safflower Opinion
Calories 332kcal 517kcal Safflower
Protein 15.41g 16.18g Safflower
Fats 1.97g 38.45g Safflower
Net carbs 64.47g 34.29g Lotus seeds
Carbs 64.47g 34.29g Lotus seeds
Magnesium 210mg 353mg Safflower
Calcium 163mg 78mg Lotus seeds
Potassium 1368mg 687mg Lotus seeds
Iron 3.53mg 4.9mg Safflower
Copper 0.35mg 1.747mg Safflower
Zinc 1.05mg 5.05mg Safflower
Phosphorus 626mg 644mg Safflower
Sodium 5mg 3mg Safflower
Vitamin A 50IU 50IU
Vitamin A RAE 3µg 3µg
Manganese 2.318mg 2.014mg Lotus seeds
Vitamin B1 0.64mg 1.163mg Safflower
Vitamin B2 0.15mg 0.415mg Safflower
Vitamin B3 1.6mg 2.284mg Safflower
Vitamin B5 0.851mg 4.03mg Safflower
Vitamin B6 0.629mg 1.17mg Safflower
Folate 104µg 160µg Safflower
Saturated Fat 0.33g 3.682g Lotus seeds
Monounsaturated Fat 0.388g 4.848g Safflower
Polyunsaturated fat 1.166g 28.223g Safflower
Tryptophan 0.221mg 0.183mg Lotus seeds
Threonine 0.747mg 0.586mg Lotus seeds
Isoleucine 0.765mg 0.717mg Lotus seeds
Leucine 1.215mg 1.154mg Lotus seeds
Lysine 0.985mg 0.534mg Lotus seeds
Methionine 0.267mg 0.284mg Safflower
Phenylalanine 0.767mg 0.806mg Safflower
Valine 0.991mg 1.025mg Safflower
Histidine 0.43mg 0.452mg Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
39%
Lotus seeds
82%
Safflower
Minerals Daily Need Coverage Score
117%
Lotus seeds
178%
Safflower

Comparison summary

Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 3.352g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Lotus seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/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.