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Safflower vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between Safflower and Chia seeds?

  • Safflower is higher in Copper, Vitamin B1, Folate, Vitamin B2, and Potassium, yet Chia seeds is higher in Calcium, Vitamin B3, Iron, Phosphorus, and Manganese.
  • Safflower's daily need coverage for Copper is 91% more.
  • Safflower has 3 times more Folate than Chia seeds. While Safflower has 160µg of Folate, Chia seeds has only 49µg.

We used Seeds, safflower seed kernels, dried and Seeds, chia seeds, dried types in this article.

Infographic

Safflower vs Chia seeds 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.
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +68.8%
Contains more CopperCopper +89.1%
Contains less SodiumSodium -81.3%
Contains more CalciumCalcium +709%
Contains more IronIron +57.6%
Contains more PhosphorusPhosphorus +33.5%
Contains more ManganeseManganese +35.2%
~equal in Magnesium ~335mg
~equal in Zinc ~4.58mg

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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B1Vitamin B1 +87.6%
Contains more Vitamin B2Vitamin B2 +144.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +226.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +286.6%
~equal in Vitamin A ~54IU
~equal in Vitamin D ~µg
~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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more FatsFats +25.1%
Contains more OtherOther +13.8%
Contains more CarbsCarbs +22.8%
~equal in Protein ~16.54g
~equal in Water ~5.8g

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
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated Fat +110%
Contains more Poly. FatPolyunsaturated fat +19.3%
~equal in Saturated Fat ~3.33g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Chia seeds Opinion
Calories 517kcal 486kcal Safflower
Protein 16.18g 16.54g Chia seeds
Fats 38.45g 30.74g Safflower
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 34.29g 7.72g Safflower
Carbs 34.29g 42.12g Chia seeds
Magnesium 353mg 335mg Safflower
Calcium 78mg 631mg Chia seeds
Potassium 687mg 407mg Safflower
Iron 4.9mg 7.72mg Chia seeds
Fiber 34.4g Chia seeds
Copper 1.747mg 0.924mg Safflower
Zinc 5.05mg 4.58mg Safflower
Phosphorus 644mg 860mg Chia seeds
Sodium 3mg 16mg Safflower
Vitamin A 50IU 54IU Chia seeds
Vitamin A 3µg Safflower
Vitamin E 0.5mg Chia seeds
Manganese 2.014mg 2.723mg Chia seeds
Selenium 55.2µg Chia seeds
Vitamin B1 1.163mg 0.62mg Safflower
Vitamin B2 0.415mg 0.17mg Safflower
Vitamin B3 2.284mg 8.83mg Chia seeds
Vitamin B5 4.03mg Safflower
Vitamin B6 1.17mg Safflower
Folate 160µg 49µg Safflower
Trans Fat 0.14g Safflower
Saturated Fat 3.682g 3.33g Chia seeds
Monounsaturated Fat 4.848g 2.309g Safflower
Polyunsaturated fat 28.223g 23.665g Safflower
Tryptophan 0.183mg 0.436mg Chia seeds
Threonine 0.586mg 0.709mg Chia seeds
Isoleucine 0.717mg 0.801mg Chia seeds
Leucine 1.154mg 1.371mg Chia seeds
Lysine 0.534mg 0.97mg Chia seeds
Methionine 0.284mg 0.588mg Chia seeds
Phenylalanine 0.806mg 1.016mg Chia seeds
Valine 1.025mg 0.95mg Safflower
Histidine 0.452mg 0.531mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Chia 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
32%
Chia seeds
Minerals Daily Need Coverage Score
178%
Safflower
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 15)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 0.352g)
Which food is cheaper?
Chia seeds
Chia 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.
Which food is richer in vitamins?
?
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.