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Safflower vs. Alfalfa seeds — In-Depth Nutrition Comparison

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Important differences between Safflower and Alfalfa seeds

  • 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.
  • Safflower contains 34 times more Vitamin B6 than Alfalfa seeds. Safflower contains 1.17mg of Vitamin B6, while Alfalfa seeds contain 0.034mg.

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

Infographic

Safflower vs Alfalfa seeds 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
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%
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 0% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 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 27% 9.3% 0.4% 0% 19% 29% 9% 34% 7.8% 0% 76% 27% 7.9%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +210%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Alfalfa seeds
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 Safflower Alfalfa seeds Opinion
Calories 517kcal 23kcal Safflower
Protein 16.18g 3.99g Safflower
Fats 38.45g 0.69g Safflower
Vitamin C 0mg 8.2mg Alfalfa seeds
Net carbs 34.29g 0.2g Safflower
Carbs 34.29g 2.1g Safflower
Magnesium 353mg 27mg Safflower
Calcium 78mg 32mg Safflower
Potassium 687mg 79mg Safflower
Iron 4.9mg 0.96mg Safflower
Sugar 0.2g Safflower
Fiber 1.9g Alfalfa seeds
Copper 1.747mg 0.157mg Safflower
Zinc 5.05mg 0.92mg Safflower
Phosphorus 644mg 70mg Safflower
Sodium 3mg 6mg Safflower
Vitamin A 50IU 155IU Alfalfa seeds
Vitamin A RAE 3µg 8µg Alfalfa seeds
Vitamin E 0.02mg Alfalfa seeds
Manganese 2.014mg 0.188mg Safflower
Selenium 0.6µg Alfalfa seeds
Vitamin B1 1.163mg 0.076mg Safflower
Vitamin B2 0.415mg 0.126mg Safflower
Vitamin B3 2.284mg 0.481mg Safflower
Vitamin B5 4.03mg 0.563mg Safflower
Vitamin B6 1.17mg 0.034mg Safflower
Vitamin K 30.5µg Alfalfa seeds
Folate 160µg 36µg Safflower
Choline 14.4mg Alfalfa seeds
Saturated Fat 3.682g 0.069g Alfalfa seeds
Monounsaturated Fat 4.848g 0.056g Safflower
Polyunsaturated fat 28.223g 0.409g Safflower
Tryptophan 0.183mg Safflower
Threonine 0.586mg 0.134mg Safflower
Isoleucine 0.717mg 0.143mg Safflower
Leucine 1.154mg 0.267mg Safflower
Lysine 0.534mg 0.214mg Safflower
Methionine 0.284mg Safflower
Phenylalanine 0.806mg Safflower
Valine 1.025mg 0.145mg Safflower
Histidine 0.452mg Safflower
Fructose 0.12g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Alfalfa seeds
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
82%
Safflower
19%
Alfalfa seeds
Minerals Daily Need Coverage Score
178%
Safflower
21%
Alfalfa seeds

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/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.