Safflower vs. Pumpkin seed — In-Depth Nutrition Comparison
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The main differences between Safflower and Pumpkin seed
- Safflower has more Copper, Vitamin B1, Vitamin B6, Vitamin B5, Phosphorus, Manganese, Folate, Vitamin B2, and Magnesium, however, Pumpkin seed has more Zinc.
- Daily need coverage for Copper from Safflower is 117% higher.
- Pumpkin seed has 72 times less Vitamin B5 than Safflower. Safflower has 4.03mg of Vitamin B5, while Pumpkin seed has 0.056mg.
Food types used in this article are Seeds, safflower seed kernels, dried and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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
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Calcium
+41.8%
Contains
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Iron
+48%
Contains
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Magnesium
+34.7%
Contains
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Phosphorus
+600%
Contains
less
Sodium
-83.3%
Contains
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Copper
+153.2%
Contains
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Manganese
+306%
Contains
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Potassium
+33.8%
Contains
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Zinc
+104%
Contains
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Calcium
+41.8%
Contains
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Iron
+48%
Contains
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Magnesium
+34.7%
Contains
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Phosphorus
+600%
Contains
less
Sodium
-83.3%
Contains
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Copper
+153.2%
Contains
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Manganese
+306%
Contains
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Potassium
+33.8%
Contains
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Zinc
+104%
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
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Vitamin B1
+3320.6%
Contains
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Vitamin B2
+698.1%
Contains
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Vitamin B3
+698.6%
Contains
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Vitamin B5
+7096.4%
Contains
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Vitamin B6
+3062.2%
Contains
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Folate
+1677.8%
Contains
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Vitamin A
+24%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+3320.6%
Contains
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Vitamin B2
+698.1%
Contains
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Vitamin B3
+698.6%
Contains
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Vitamin B5
+7096.4%
Contains
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Vitamin B6
+3062.2%
Contains
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Folate
+1677.8%
Contains
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Vitamin A
+24%
Contains
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+98.2%
Contains
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Water
+24.9%
Contains
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Other
+43.7%
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Protein
+14.6%
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Carbs
+56.8%
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Fats
+98.2%
Contains
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Water
+24.9%
Contains
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Other
+43.7%
Contains
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Protein
+14.6%
Contains
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Carbs
+56.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+219.1%
Contains
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Monounsaturated Fat
+24.4%
Equal in Saturated Fat - 3.67
Saturated Fat:
3.682 g
Monounsaturated Fat:
4.848 g
Polyunsaturated fat:
28.223 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
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Polyunsaturated fat
+219.1%
Contains
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Monounsaturated Fat
+24.4%
Equal in Saturated Fat - 3.67
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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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 34.29g | 35.35g |
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| Protein | 16.18g | 18.55g |
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| Fats | 38.45g | 19.4g |
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| Carbs | 34.29g | 53.75g |
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| Calories | 517kcal | 446kcal |
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| Fiber | 18.4g |
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| Calcium | 78mg | 55mg |
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| Iron | 4.9mg | 3.31mg |
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| Magnesium | 353mg | 262mg |
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| Phosphorus | 644mg | 92mg |
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| Potassium | 687mg | 919mg |
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| Sodium | 3mg | 18mg |
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| Zinc | 5.05mg | 10.3mg |
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| Copper | 1.747mg | 0.69mg |
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| Manganese | 2.014mg | 0.496mg |
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| Vitamin A | 50IU | 62IU |
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| Vitamin A RAE | 3µg | 3µg | |
| Vitamin C | 0mg | 0.3mg |
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| Vitamin B1 | 1.163mg | 0.034mg |
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| Vitamin B2 | 0.415mg | 0.052mg |
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| Vitamin B3 | 2.284mg | 0.286mg |
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| Vitamin B5 | 4.03mg | 0.056mg |
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| Vitamin B6 | 1.17mg | 0.037mg |
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| Folate | 160µg | 9µg |
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| Tryptophan | 0.183mg | 0.326mg |
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| Threonine | 0.586mg | 0.683mg |
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| Isoleucine | 0.717mg | 0.956mg |
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| Leucine | 1.154mg | 1.572mg |
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| Lysine | 0.534mg | 1.386mg |
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| Methionine | 0.284mg | 0.417mg |
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| Phenylalanine | 0.806mg | 0.924mg |
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| Valine | 1.025mg | 1.491mg |
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| Histidine | 0.452mg | 0.515mg |
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| Saturated Fat | 3.682g | 3.67g |
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| Monounsaturated Fat | 4.848g | 6.032g |
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| Polyunsaturated fat | 28.223g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
89%
4%
Minerals Daily Need Coverage Score
178%
103%
Comparison summary
Which food contains less Sodium?
Safflower contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower is cheaper (difference - $1.4)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 0.012g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)