Safflower vs. Lotus seeds — In-Depth Nutrition Comparison
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The main differences between Safflower and Lotus seeds
- Safflower has more Copper, Vitamin B5, Vitamin B1, Vitamin B6, Zinc, Magnesium, Vitamin B2, and Iron, however, Lotus seeds has more Potassium.
- Daily need coverage for Copper from Safflower is 155% higher.
- Lotus seeds have 11 times less Saturated Fat than Safflower. Safflower has 3.682g of Saturated Fat, while Lotus seeds have 0.33g.
Food types used in this article are Seeds, safflower seed kernels, dried and Seeds, lotus seeds, dried.
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.
| 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
Protein:
15.41 g
Fats:
1.97 g
Carbs:
64.47 g
Water:
14.16 g
Other:
3.99 g
| Contains more FatsFats | +1851.8% |
| Contains more OtherOther | +36.8% |
| Contains more CarbsCarbs | +88% |
| Contains more WaterWater | +152% |
~equal in
Protein
~15.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.682 g
Monounsaturated Fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
Saturated Fat:
Sat. Fat
0.33 g
Monounsaturated Fat:
Mono. Fat
0.388 g
Polyunsaturated fat:
Poly. Fat
1.166 g
| Contains more Mono. FatMonounsaturated Fat | +1149.5% |
| Contains more Poly. FatPolyunsaturated fat | +2320.5% |
| Contains less Sat. FatSaturated Fat | -91% |
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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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 517kcal | 332kcal |
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| Protein | 16.18g | 15.41g |
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| Fats | 38.45g | 1.97g |
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| Net carbs | 34.29g | 64.47g |
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| Carbs | 34.29g | 64.47g |
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| Magnesium | 353mg | 210mg |
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| Calcium | 78mg | 163mg |
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| Potassium | 687mg | 1368mg |
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| Iron | 4.9mg | 3.53mg |
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| Copper | 1.747mg | 0.35mg |
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| Zinc | 5.05mg | 1.05mg |
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| Phosphorus | 644mg | 626mg |
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| Sodium | 3mg | 5mg |
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| Vitamin A | 50IU | 50IU | |
| Vitamin A | 3µg | 3µg | |
| Manganese | 2.014mg | 2.318mg |
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| Vitamin B1 | 1.163mg | 0.64mg |
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| Vitamin B2 | 0.415mg | 0.15mg |
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| Vitamin B3 | 2.284mg | 1.6mg |
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| Vitamin B5 | 4.03mg | 0.851mg |
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| Vitamin B6 | 1.17mg | 0.629mg |
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| Folate | 160µg | 104µg |
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| Saturated Fat | 3.682g | 0.33g |
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| Monounsaturated Fat | 4.848g | 0.388g |
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| Polyunsaturated fat | 28.223g | 1.166g |
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| Tryptophan | 0.183mg | 0.221mg |
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| Threonine | 0.586mg | 0.747mg |
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| Isoleucine | 0.717mg | 0.765mg |
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| Leucine | 1.154mg | 1.215mg |
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| Lysine | 0.534mg | 0.985mg |
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| Methionine | 0.284mg | 0.267mg |
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| Phenylalanine | 0.806mg | 0.767mg |
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| Valine | 1.025mg | 0.991mg |
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| Histidine | 0.452mg | 0.43mg |
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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
82%
39%
Minerals Daily Need Coverage Score
178%
117%
Comparison summary
Which food contains less Sodium?
Safflower contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food is lower in Saturated Fat?
Lotus seeds is lower in Saturated Fat (difference - 3.352g)
Which food is cheaper?
Lotus seeds is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
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)
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.