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  6. Safflower vs. Pumpkin seeds

Safflower vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between safflower and pumpkin seeds

  • Safflower has more copper, vitamin B1, vitamin B6, vitamin B5, phosphorus, manganese, folate, vitamin B2, and magnesium; however, pumpkin seeds have more zinc.
  • Daily need coverage for copper for safflower is 117% higher.
  • Pumpkin seeds have 72 times less vitamin B5 than safflower. Safflower has 4.03mg of vitamin B5, while pumpkin seeds have 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

Safflower vs Pumpkin 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more MagnesiumMagnesium +34.7%
Contains more CalciumCalcium +41.8%
Contains more IronIron +48%
Contains more CopperCopper +153.2%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +306%
Contains more PotassiumPotassium +33.8%
Contains more ZincZinc +104%
~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% 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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin B1Vitamin B1 +3320.6%
Contains more Vitamin B2Vitamin B2 +698.1%
Contains more Vitamin B3Vitamin B3 +698.6%
Contains more Vitamin B5Vitamin B5 +7096.4%
Contains more Vitamin B6Vitamin B6 +3062.2%
Contains more FolateFolate +1677.8%
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

All nutrients comparison - raw data values

Nutrient Safflower Pumpkin seeds DV% diff.
Polyunsaturated fat 28.223g 8.844g 129%
Copper 1.747mg 0.69mg 117%
Vitamin B1 1.163mg 0.034mg 94%
Vitamin B6 1.17mg 0.037mg 87%
Phosphorus 644mg 92mg 79%
Vitamin B5 4.03mg 0.056mg 79%
Fiber 18.4g 74%
Manganese 2.014mg 0.496mg 66%
Zinc 5.05mg 10.3mg 48%
Folate 160µg 9µg 38%
Fats 38.45g 19.4g 29%
Vitamin B2 0.415mg 0.052mg 28%
Magnesium 353mg 262mg 22%
Iron 4.9mg 3.31mg 20%
Vitamin B3 2.284mg 0.286mg 12%
Potassium 687mg 919mg 7%
Carbs 34.29g 53.75g 6%
Protein 16.18g 18.55g 5%
Calories 517kcal 446kcal 4%
Monounsaturated fat 4.848g 6.032g 3%
Calcium 78mg 55mg 2%
Sodium 3mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 34.29g 35.35g N/A
Vitamin A 3µg 3µg 0%
Saturated fat 3.682g 3.67g 0%
Tryptophan 0.183mg 0.326mg 0%
Threonine 0.586mg 0.683mg 0%
Isoleucine 0.717mg 0.956mg 0%
Leucine 1.154mg 1.572mg 0%
Lysine 0.534mg 1.386mg 0%
Methionine 0.284mg 0.417mg 0%
Phenylalanine 0.806mg 0.924mg 0%
Valine 1.025mg 1.491mg 0%
Histidine 0.452mg 0.515mg 0%

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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more FatsFats +98.2%
Contains more WaterWater +24.9%
Contains more OtherOther +43.7%
Contains more ProteinProtein +14.6%
Contains more CarbsCarbs +56.8%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Poly. FatPolyunsaturated fat +219.1%
Contains more Mono. FatMonounsaturated fat +24.4%
~equal in Saturated fat ~3.67g

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.