Safflower vs. Seed — In-Depth Nutrition Comparison
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What are the differences between Safflower and Seed?
- Safflower is higher in Copper, Vitamin B1, Folate, Vitamin B2, and Potassium, yet Seed 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 Seed. While Safflower has 160µg of Folate, Seed has only 49µg.
We used Seeds, safflower seed kernels, dried and Seeds, chia seeds, dried types in this article.
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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Potassium
+68.8%
Contains
less
Sodium
-81.3%
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Zinc
+10.3%
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Copper
+89.1%
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Calcium
+709%
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Iron
+57.6%
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Phosphorus
+33.5%
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Manganese
+35.2%
Equal in Magnesium - 335
Equal in Zinc - 4.58
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Potassium
+68.8%
Contains
less
Sodium
-81.3%
Contains
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Zinc
+10.3%
Contains
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Copper
+89.1%
Contains
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Calcium
+709%
Contains
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Iron
+57.6%
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Phosphorus
+33.5%
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Manganese
+35.2%
Equal in Magnesium - 335
Equal in Zinc - 4.58
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.
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Contains
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Vitamin B1
+87.6%
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Vitamin B2
+144.1%
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Folate
+226.5%
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Vitamin C
+∞%
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Vitamin B3
+286.6%
Equal in Vitamin A - 54
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Vitamin B1
+87.6%
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Vitamin B2
+144.1%
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Folate
+226.5%
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Vitamin C
+∞%
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Vitamin B3
+286.6%
Equal in Vitamin A - 54
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+25.1%
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Other
+13.8%
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Carbs
+22.8%
Equal in Protein - 16.54
Equal in Water - 5.8
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Fats
+25.1%
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Other
+13.8%
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Carbs
+22.8%
Equal in Protein - 16.54
Equal in Water - 5.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+110%
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Polyunsaturated fat
+19.3%
Equal in Saturated Fat - 3.33
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Monounsaturated Fat
+110%
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Polyunsaturated fat
+19.3%
Equal in Saturated Fat - 3.33
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 Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 34.29g | 7.72g |
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| Protein | 16.18g | 16.54g |
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| Fats | 38.45g | 30.74g |
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| Carbs | 34.29g | 42.12g |
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| Calories | 517kcal | 486kcal |
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| Fiber | 34.4g |
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| Calcium | 78mg | 631mg |
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| Iron | 4.9mg | 7.72mg |
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| Magnesium | 353mg | 335mg |
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| Phosphorus | 644mg | 860mg |
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| Potassium | 687mg | 407mg |
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| Sodium | 3mg | 16mg |
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| Zinc | 5.05mg | 4.58mg |
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| Copper | 1.747mg | 0.924mg |
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| Manganese | 2.014mg | 2.723mg |
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| Selenium | 55.2µg |
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| Vitamin A | 50IU | 54IU |
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| Vitamin A RAE | 3µg |
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| Vitamin E | 0.5mg |
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| Vitamin C | 0mg | 1.6mg |
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| Vitamin B1 | 1.163mg | 0.62mg |
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| Vitamin B2 | 0.415mg | 0.17mg |
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| Vitamin B3 | 2.284mg | 8.83mg |
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| Vitamin B5 | 4.03mg |
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| Vitamin B6 | 1.17mg |
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| Folate | 160µg | 49µg |
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| Tryptophan | 0.183mg | 0.436mg |
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| Threonine | 0.586mg | 0.709mg |
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| Isoleucine | 0.717mg | 0.801mg |
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| Leucine | 1.154mg | 1.371mg |
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| Lysine | 0.534mg | 0.97mg |
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| Methionine | 0.284mg | 0.588mg |
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| Phenylalanine | 0.806mg | 1.016mg |
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| Valine | 1.025mg | 0.95mg |
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| Histidine | 0.452mg | 0.531mg |
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| Trans Fat | 0.14g |
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| Saturated Fat | 3.682g | 3.33g |
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| Monounsaturated Fat | 4.848g | 2.309g |
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| Polyunsaturated fat | 28.223g | 23.665g |
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| Omega-6 - Linoleic acid | 5.835g |
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| Omega-3 - ALA | 17.83g |
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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%
35%
Minerals Daily Need Coverage Score
178%
221%
Comparison summary
Which food is lower in Saturated Fat?
Seed is lower in Saturated Fat (difference - 0.352g)
Which food is cheaper?
Seed is cheaper (difference - $0.8)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 15)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.