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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.

Infographic

Pumpkin 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 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 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%
~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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
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%
~equal in Vitamin A ~3µg
~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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 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 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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 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.
Pumpkin seeds Safflower
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Safflower 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?

ok
ok
is better in case of low diet
Pumpkin seeds Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Pumpkin seeds
82%
Safflower
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
178%
Safflower

Comparison summary

Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.4)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 0.012g)
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)

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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.