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  6. Safflower vs. Chia seeds

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 are 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 have only 49µg.

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

Infographic

Safflower vs Chia 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 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% 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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
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 D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Safflower Chia seeds DV% diff.
Fiber 34.4g 138%
Selenium 55.2µg 100%
Copper 1.747mg 0.924mg 91%
Vitamin B6 1.17mg 90%
Vitamin B5 4.03mg 81%
Calcium 78mg 631mg 55%
Vitamin B1 1.163mg 0.62mg 45%
Vitamin B3 2.284mg 8.83mg 41%
Iron 4.9mg 7.72mg 35%
Phosphorus 644mg 860mg 31%
Manganese 2.014mg 2.723mg 31%
Polyunsaturated fat 28.223g 23.665g 30%
Folate 160µg 49µg 28%
Vitamin B2 0.415mg 0.17mg 19%
Fats 38.45g 30.74g 12%
Potassium 687mg 407mg 8%
Monounsaturated fat 4.848g 2.309g 6%
Magnesium 353mg 335mg 4%
Zinc 5.05mg 4.58mg 4%
Carbs 34.29g 42.12g 3%
Vitamin E 0.5mg 3%
Saturated fat 3.682g 3.33g 2%
Calories 517kcal 486kcal 2%
Vitamin C 0mg 1.6mg 2%
Protein 16.18g 16.54g 1%
Sodium 3mg 16mg 1%
Net carbs 34.29g 7.72g N/A
Vitamin A 3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.183mg 0.436mg 0%
Threonine 0.586mg 0.709mg 0%
Isoleucine 0.717mg 0.801mg 0%
Leucine 1.154mg 1.371mg 0%
Lysine 0.534mg 0.97mg 0%
Methionine 0.284mg 0.588mg 0%
Phenylalanine 0.806mg 1.016mg 0%
Valine 1.025mg 0.95mg 0%
Histidine 0.452mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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

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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. 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.