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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

Safflower vs Lotus seeds 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 150% 49% 121% 132% 117% 29% 268% 0.65% 302% 0%
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

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 0% 3% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
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 A ~50IU
~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
15% 2% 64% 14% 4%
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
10% 13% 77%
Saturated Fat: Sat. Fat 3.682 g
Monounsaturated Fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
18% 21% 62%
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.
Safflower Lotus seeds
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Safflower Lotus seeds Opinion
Calories 517kcal 332kcal Safflower
Protein 16.18g 15.41g Safflower
Fats 38.45g 1.97g Safflower
Net carbs 34.29g 64.47g Lotus seeds
Carbs 34.29g 64.47g Lotus seeds
Magnesium 353mg 210mg Safflower
Calcium 78mg 163mg Lotus seeds
Potassium 687mg 1368mg Lotus seeds
Iron 4.9mg 3.53mg Safflower
Copper 1.747mg 0.35mg Safflower
Zinc 5.05mg 1.05mg Safflower
Phosphorus 644mg 626mg Safflower
Sodium 3mg 5mg Safflower
Vitamin A 50IU 50IU
Vitamin A RAE 3µg 3µg
Manganese 2.014mg 2.318mg Lotus seeds
Vitamin B1 1.163mg 0.64mg Safflower
Vitamin B2 0.415mg 0.15mg Safflower
Vitamin B3 2.284mg 1.6mg Safflower
Vitamin B5 4.03mg 0.851mg Safflower
Vitamin B6 1.17mg 0.629mg Safflower
Folate 160µg 104µg Safflower
Saturated Fat 3.682g 0.33g Lotus seeds
Monounsaturated Fat 4.848g 0.388g Safflower
Polyunsaturated fat 28.223g 1.166g Safflower
Tryptophan 0.183mg 0.221mg Lotus seeds
Threonine 0.586mg 0.747mg Lotus seeds
Isoleucine 0.717mg 0.765mg Lotus seeds
Leucine 1.154mg 1.215mg Lotus seeds
Lysine 0.534mg 0.985mg Lotus seeds
Methionine 0.284mg 0.267mg Safflower
Phenylalanine 0.806mg 0.767mg Safflower
Valine 1.025mg 0.991mg Safflower
Histidine 0.452mg 0.43mg Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Lotus seeds
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
39%
Lotus seeds
Minerals Daily Need Coverage Score
178%
Safflower
117%
Lotus seeds

Comparison summary

Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 3.352g)
Which food is cheaper?
Lotus seeds
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?
?
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. Lotus seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/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.