Pumpkin seeds vs. Safflower — In-Depth Nutrition Comparison
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The main differences between pumpkin seeds and safflower
- Pumpkin seeds have more zinc; however, safflower has more copper, vitamin B1, vitamin B6, vitamin B5, phosphorus, manganese, folate, vitamin B2, and magnesium.
- Daily need coverage for copper for safflower is 117% higher.
- Safflower has 2 times less zinc than pumpkin seeds. Pumpkin seeds have 10.3mg of zinc, while safflower has 5.05mg.
Food types used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Seeds, safflower seed kernels, dried.
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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 more PotassiumPotassium | +33.8% |
| Contains more ZincZinc | +104% |
| Contains more MagnesiumMagnesium | +34.7% |
| Contains more CalciumCalcium | +41.8% |
| Contains more IronIron | +48% |
| Contains more CopperCopper | +153.2% |
| Contains more PhosphorusPhosphorus | +600% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +306% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3320.6% |
| Contains more Vitamin B2Vitamin B2 | +698.1% |
| Contains more Vitamin B3Vitamin B3 | +698.6% |
| Contains more Vitamin B5Vitamin B5 | +7096.4% |
| Contains more Vitamin B6Vitamin B6 | +3062.2% |
| Contains more FolateFolate | +1677.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
| Contains more ProteinProtein | +14.6% |
| Contains more CarbsCarbs | +56.8% |
| Contains more FatsFats | +98.2% |
| Contains more WaterWater | +24.9% |
| Contains more OtherOther | +43.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
3.682 g
Monounsaturated fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
| Contains more Mono. FatMonounsaturated fat | +24.4% |
| Contains more Poly. FatPolyunsaturated fat | +219.1% |
~equal in
Saturated fat
~3.682g
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 8.844g | 28.223g | 129% |
| Copper | 0.69mg | 1.747mg | 117% |
| Vitamin B1 | 0.034mg | 1.163mg | 94% |
| Vitamin B6 | 0.037mg | 1.17mg | 87% |
| Phosphorus | 92mg | 644mg | 79% |
| Vitamin B5 | 0.056mg | 4.03mg | 79% |
| Fiber | 18.4g | 74% | |
| Manganese | 0.496mg | 2.014mg | 66% |
| Zinc | 10.3mg | 5.05mg | 48% |
| Folate | 9µg | 160µg | 38% |
| Fats | 19.4g | 38.45g | 29% |
| Vitamin B2 | 0.052mg | 0.415mg | 28% |
| Magnesium | 262mg | 353mg | 22% |
| Iron | 3.31mg | 4.9mg | 20% |
| Vitamin B3 | 0.286mg | 2.284mg | 12% |
| Potassium | 919mg | 687mg | 7% |
| Carbs | 53.75g | 34.29g | 6% |
| Protein | 18.55g | 16.18g | 5% |
| Calories | 446kcal | 517kcal | 4% |
| Monounsaturated fat | 6.032g | 4.848g | 3% |
| Calcium | 55mg | 78mg | 2% |
| Sodium | 18mg | 3mg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 34.29g | N/A |
| Vitamin A | 3µg | 3µg | 0% |
| Saturated fat | 3.67g | 3.682g | 0% |
| Tryptophan | 0.326mg | 0.183mg | 0% |
| Threonine | 0.683mg | 0.586mg | 0% |
| Isoleucine | 0.956mg | 0.717mg | 0% |
| Leucine | 1.572mg | 1.154mg | 0% |
| Lysine | 1.386mg | 0.534mg | 0% |
| Methionine | 0.417mg | 0.284mg | 0% |
| Phenylalanine | 0.924mg | 0.806mg | 0% |
| Valine | 1.491mg | 1.025mg | 0% |
| Histidine | 0.515mg | 0.452mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
4%
82%
Minerals Daily Need Coverage Score
103%
178%
Comparison summary
Which food contains less Sodium?
Safflower contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower is cheaper (difference - $1.4)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 0.012g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)