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Safflower vs. Fenugreek — In-Depth Nutrition Comparison

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Significant differences between safflower and fenugreek

  • Safflower has more copper, vitamin B1, phosphorus, vitamin B6, magnesium, manganese, folate, and zinc; however, fenugreek is richer in iron.
  • Fenugreek covers your daily iron needs 358% more than safflower.
  • Fenugreek has 4 times less vitamin B1 than safflower. Safflower has 1.163mg of vitamin B1, while fenugreek has 0.322mg.
  • Fenugreek contains less saturated fat.

Specific food types used in this comparison are Seeds, safflower seed kernels, dried and Spices, fenugreek seed.

Infographic

Safflower vs Fenugreek 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 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains more MagnesiumMagnesium +84.8%
Contains more CopperCopper +57.4%
Contains more ZincZinc +102%
Contains more PhosphorusPhosphorus +117.6%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +64%
Contains more CalciumCalcium +125.6%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +584.3%

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% 1% 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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin B1Vitamin B1 +261.2%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +95%
Contains more FolateFolate +180.7%
Contains more Vitamin CVitamin C +∞%
~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
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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more FatsFats +499.8%
Contains more OtherOther +60.6%
Contains more ProteinProtein +42.2%
Contains more CarbsCarbs +70.2%
Contains more WaterWater +57.3%

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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -60.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Fenugreek DV% diff.
Iron 4.9mg 33.53mg 358%
Polyunsaturated fat 28.223g 188%
Fiber 24.6g 98%
Vitamin B5 4.03mg 81%
Copper 1.747mg 1.11mg 71%
Vitamin B1 1.163mg 0.322mg 70%
Phosphorus 644mg 296mg 50%
Fats 38.45g 6.41g 49%
Vitamin B6 1.17mg 0.6mg 44%
Magnesium 353mg 191mg 39%
Manganese 2.014mg 1.228mg 34%
Folate 160µg 57µg 26%
Zinc 5.05mg 2.5mg 23%
Protein 16.18g 23g 14%
Monounsaturated fat 4.848g 12%
Selenium 6.3µg 11%
Saturated fat 3.682g 1.46g 10%
Calories 517kcal 323kcal 10%
Calcium 78mg 176mg 10%
Carbs 34.29g 58.35g 8%
Vitamin B2 0.415mg 0.366mg 4%
Vitamin B3 2.284mg 1.64mg 4%
Sodium 3mg 67mg 3%
Vitamin C 0mg 3mg 3%
Potassium 687mg 770mg 2%
Net carbs 34.29g 33.75g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.183mg 0.391mg 0%
Threonine 0.586mg 0.898mg 0%
Isoleucine 0.717mg 1.241mg 0%
Leucine 1.154mg 1.757mg 0%
Lysine 0.534mg 1.684mg 0%
Methionine 0.284mg 0.338mg 0%
Phenylalanine 0.806mg 1.089mg 0%
Valine 1.025mg 1.102mg 0%
Histidine 0.452mg 0.668mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Fenugreek
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
82%
Safflower
30%
Fenugreek
Minerals Daily Need Coverage Score
178%
Safflower
228%
Fenugreek

Comparison summary

Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 64mg)
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 - $0.8)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Fenugreek
Fenugreek is lower in Saturated fat (difference - 2.222g)
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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.