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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

Safflower vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Seed
Contains more Potassium +68.8%
Contains less Sodium -81.3%
Contains more Zinc +10.3%
Contains more Copper +89.1%
Contains more Calcium +709%
Contains more Iron +57.6%
Contains more Phosphorus +33.5%
Equal in Magnesium - 335
Equal in Zinc - 4.58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Potassium +68.8%
Contains less Sodium -81.3%
Contains more Zinc +10.3%
Contains more Copper +89.1%
Contains more Calcium +709%
Contains more Iron +57.6%
Contains more Phosphorus +33.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Seed
Contains more Vitamin B1 +87.6%
Contains more Vitamin B2 +144.1%
Contains more Folate +226.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +286.6%
Equal in Vitamin A - 54
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B1 +87.6%
Contains more Vitamin B2 +144.1%
Contains more Folate +226.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +286.6%
Equal in Vitamin A - 54

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Safflower Seed
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Safflower Seed Opinion
Net carbs 34.29g 7.72g Safflower
Protein 16.18g 16.54g Seed
Fats 38.45g 30.74g Safflower
Carbs 34.29g 42.12g Seed
Calories 517kcal 486kcal Safflower
Starch g g
Fructose g g
Sugar g g
Fiber g 34.4g Seed
Calcium 78mg 631mg Seed
Iron 4.9mg 7.72mg Seed
Magnesium 353mg 335mg Safflower
Phosphorus 644mg 860mg Seed
Potassium 687mg 407mg Safflower
Sodium 3mg 16mg Safflower
Zinc 5.05mg 4.58mg Safflower
Copper 1.747mg 0.924mg Safflower
Vitamin A 50IU 54IU Seed
Vitamin E mg 0.5mg Seed
Vitamin D 0IU IU Safflower
Vitamin D 0µg µg Safflower
Vitamin C 0mg 1.6mg Seed
Vitamin B1 1.163mg 0.62mg Safflower
Vitamin B2 0.415mg 0.17mg Safflower
Vitamin B3 2.284mg 8.83mg Seed
Vitamin B5 4.03mg mg Safflower
Vitamin B6 1.17mg mg Safflower
Folate 160µg 49µg Safflower
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.183mg 0.436mg Seed
Threonine 0.586mg 0.709mg Seed
Isoleucine 0.717mg 0.801mg Seed
Leucine 1.154mg 1.371mg Seed
Lysine 0.534mg 0.97mg Seed
Methionine 0.284mg 0.588mg Seed
Phenylalanine 0.806mg 1.016mg Seed
Valine 1.025mg 0.95mg Safflower
Histidine 0.452mg 0.531mg Seed
Cholesterol 0mg 0mg
Trans Fat g 0.14g Safflower
Saturated Fat 3.682g 3.33g Seed
Monounsaturated Fat 4.848g 2.309g Safflower
Polyunsaturated fat 28.223g 23.665g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
89
Safflower
35
Seed
Mineral Summary Score
190
Safflower
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
97%
Safflower
99%
Seed
Carbohydrates
34%
Safflower
42%
Seed
Fats
177%
Safflower
142%
Seed

Comparison summary

Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 0.352g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.8)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Seed - 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.