Safflower vs. Lotus seeds — In-Depth Nutrition Comparison

Compare

The main differences between safflower and lotus seeds

Safflower has more copper, vitamin B5, fats, vitamin B1, vitamin B6, zinc, magnesium, vitamin B2, and iron; however, lotus seeds have more potassium.
Daily need coverage for copper for safflower is 155% higher.
Lotus seeds have 20 times less fats than safflower. Safflower has 38.45g of fats, while lotus seeds have 1.97g.

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

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Safflower

Lotus seeds

Contains more MagnesiumMagnesium	+68.1%
Contains more IronIron	+38.8%
Contains more CopperCopper	+399.1%
Contains more ZincZinc	+381%
Contains less SodiumSodium	-40%

Contains more CalciumCalcium	+109%
Contains more PotassiumPotassium	+99.1%
Contains more ManganeseManganese	+15.1%

~equal in Phosphorus ~626mg

~equal in Selenium ~µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Safflower

Lotus seeds

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 D ~0µg

~equal in Vitamin A ~3µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	28.223g	1.166g	180%
Copper	1.747mg	0.35mg	155%
Vitamin B5	4.03mg	0.851mg	64%
Fats	38.45g	1.97g	56%
Vitamin B1	1.163mg	0.64mg	44%
Vitamin B6	1.17mg	0.629mg	42%
Zinc	5.05mg	1.05mg	36%
Magnesium	353mg	210mg	34%
Potassium	687mg	1368mg	20%
Vitamin B2	0.415mg	0.15mg	20%
Iron	4.9mg	3.53mg	17%
Saturated fat	3.682g	0.33g	15%
Folate	160µg	104µg	14%
Manganese	2.014mg	2.318mg	13%
Monounsaturated fat	4.848g	0.388g	11%
Carbs	34.29g	64.47g	10%
Calories	517kcal	332kcal	9%
Calcium	78mg	163mg	9%
Vitamin B3	2.284mg	1.6mg	4%
Phosphorus	644mg	626mg	3%
Protein	16.18g	15.41g	2%
Protein per 100 calories	3.1g	4.6g	N/A
Calories per 10 g protein	320kcal	215kcal	N/A
Weight per 100 calories	19g	30g	N/A
Unsaturated / Saturated Fat ratio	9	4.7	N/A
Net carbs	34.29g	64.47g	N/A
Sodium	3mg	5mg	0%
Vitamin A	3µg	3µg	0%
Tryptophan	0.183mg	0.221mg	0%
Threonine	0.586mg	0.747mg	0%
Isoleucine	0.717mg	0.765mg	0%
Leucine	1.154mg	1.215mg	0%
Lysine	0.534mg	0.985mg	0%
Methionine	0.284mg	0.267mg	0%
Phenylalanine	0.806mg	0.767mg	0%
Valine	1.025mg	0.991mg	0%
Histidine	0.452mg	0.43mg	0%