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Safflower vs. Quinoa — In-Depth Nutrition Comparison

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How are Safflower and Quinoa different?

  • Safflower is higher than Quinoa in Copper, Vitamin B1, Vitamin B6, Phosphorus, Magnesium, Manganese, Iron, Zinc, Folate, and Vitamin B2.
  • Safflower covers your daily need of Copper 173% more than Quinoa.
  • Safflower contains 11 times more Vitamin B1 than Quinoa. Safflower contains 1.163mg of Vitamin B1, while Quinoa contains 0.107mg.

Seeds, safflower seed kernels, dried and Quinoa, cooked types were used in this article.

Infographic

Safflower vs Quinoa 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 Calcium +358.8%
Contains more Iron +228.9%
Contains more Magnesium +451.6%
Contains more Phosphorus +323.7%
Contains more Potassium +299.4%
Contains less Sodium -57.1%
Contains more Zinc +363.3%
Contains more Copper +809.9%
Contains more Manganese +219.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +358.8%
Contains more Iron +228.9%
Contains more Magnesium +451.6%
Contains more Phosphorus +323.7%
Contains more Potassium +299.4%
Contains less Sodium -57.1%
Contains more Zinc +363.3%
Contains more Copper +809.9%
Contains more Manganese +219.2%

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.
:
2
Quinoa
Contains more Vitamin A +900%
Contains more Vitamin B1 +986.9%
Contains more Vitamin B2 +277.3%
Contains more Vitamin B3 +454.4%
Contains more Vitamin B6 +851.2%
Contains more Folate +281%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +900%
Contains more Vitamin B1 +986.9%
Contains more Vitamin B2 +277.3%
Contains more Vitamin B3 +454.4%
Contains more Vitamin B6 +851.2%
Contains more Folate +281%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +267.7%
Contains more Fats +1902.6%
Contains more Carbs +61%
Contains more Other +609.1%
Contains more Water +1174.2%
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
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Protein +267.7%
Contains more Fats +1902.6%
Contains more Carbs +61%
Contains more Other +609.1%
Contains more Water +1174.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +818.2%
Contains more Polyunsaturated fat +2518.1%
Contains less Saturated Fat -93.7%
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains more Monounsaturated Fat +818.2%
Contains more Polyunsaturated fat +2518.1%
Contains less Saturated Fat -93.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Quinoa
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Safflower Quinoa Opinion
Net carbs 34.29g 18.5g Safflower
Protein 16.18g 4.4g Safflower
Fats 38.45g 1.92g Safflower
Carbs 34.29g 21.3g Safflower
Calories 517kcal 120kcal Safflower
Starch 17.63g Quinoa
Sugar 0.87g Safflower
Fiber 2.8g Quinoa
Calcium 78mg 17mg Safflower
Iron 4.9mg 1.49mg Safflower
Magnesium 353mg 64mg Safflower
Phosphorus 644mg 152mg Safflower
Potassium 687mg 172mg Safflower
Sodium 3mg 7mg Safflower
Zinc 5.05mg 1.09mg Safflower
Copper 1.747mg 0.192mg Safflower
Manganese 2.014mg 0.631mg Safflower
Selenium 2.8µg Quinoa
Vitamin A 50IU 5IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin E 0.63mg Quinoa
Vitamin B1 1.163mg 0.107mg Safflower
Vitamin B2 0.415mg 0.11mg Safflower
Vitamin B3 2.284mg 0.412mg Safflower
Vitamin B5 4.03mg Safflower
Vitamin B6 1.17mg 0.123mg Safflower
Folate 160µg 42µg Safflower
Tryptophan 0.183mg 0.052mg Safflower
Threonine 0.586mg 0.131mg Safflower
Isoleucine 0.717mg 0.157mg Safflower
Leucine 1.154mg 0.261mg Safflower
Lysine 0.534mg 0.239mg Safflower
Methionine 0.284mg 0.096mg Safflower
Phenylalanine 0.806mg 0.185mg Safflower
Valine 1.025mg 0.185mg Safflower
Histidine 0.452mg 0.127mg Safflower
Saturated Fat 3.682g 0.231g Quinoa
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 4.848g 0.528g Safflower
Polyunsaturated fat 28.223g 1.078g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
89%
Safflower
11%
Quinoa
Minerals Daily Need Coverage Score
178%
Safflower
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 3.451g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.