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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.

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Safflower vs Seed 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" 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 more Copper +89.1%
Contains more Zinc +10.3%
Contains less Sodium -81.3%
Contains more Iron +57.6%
Contains more Calcium +709%
Contains more Phosphorus +33.5%
Equal in Magnesium - 335
Equal in Zinc - 4.58
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Potassium +68.8%
Contains more Copper +89.1%
Contains more Zinc +10.3%
Contains less Sodium -81.3%
Contains more Iron +57.6%
Contains more Calcium +709%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
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 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 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 Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 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.

All nutrients comparison - raw data values

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

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.