Safflower vs. Flax seeds — In-Depth Nutrition Comparison
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Differences between safflower and flax seeds
- Safflower is higher in vitamin B5, copper, vitamin B6, vitamin B2, and folate; however, flax seeds are richer in vitamin B1, manganese, calcium, iron, and magnesium.
- Safflower's daily need coverage for vitamin B5 is 61% higher.
- Safflower has 3 times more vitamin B2 than flax seeds. While safflower has 0.415mg of vitamin B2, flax seeds have only 0.161mg.
The food types used in this comparison are Seeds, safflower seed kernels, dried and Seeds, flaxseed.
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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 more CopperCopper | +43.2% |
| Contains more ZincZinc | +16.4% |
| Contains less SodiumSodium | -90% |
| Contains more MagnesiumMagnesium | +11% |
| Contains more CalciumCalcium | +226.9% |
| Contains more PotassiumPotassium | +18.3% |
| Contains more IronIron | +16.9% |
| Contains more ManganeseManganese | +23.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +157.8% |
| Contains more Vitamin B5Vitamin B5 | +309.1% |
| Contains more Vitamin B6Vitamin B6 | +147.4% |
| Contains more FolateFolate | +83.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +41.4% |
| Contains more Vitamin B3Vitamin B3 | +34.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more CarbsCarbs | +18.7% |
| Contains more OtherOther | +47.2% |
| Contains more ProteinProtein | +13% |
| Contains more WaterWater | +23.8% |
~equal in
Fats
~42.16g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.682 g
Monounsaturated fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains more Mono. FatMonounsaturated fat | +55.3% |
~equal in
Saturated fat
~3.663g
~equal in
Polyunsaturated fat
~28.73g
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 27.3g | 109% | |
| Vitamin B5 | 4.03mg | 0.985mg | 61% |
| Copper | 1.747mg | 1.22mg | 59% |
| Vitamin B6 | 1.17mg | 0.473mg | 54% |
| Selenium | 25.4µg | 46% | |
| Vitamin B1 | 1.163mg | 1.644mg | 40% |
| Vitamin B2 | 0.415mg | 0.161mg | 20% |
| Manganese | 2.014mg | 2.482mg | 20% |
| Folate | 160µg | 87µg | 18% |
| Calcium | 78mg | 255mg | 18% |
| Choline | 78.7mg | 14% | |
| Iron | 4.9mg | 5.73mg | 10% |
| Magnesium | 353mg | 392mg | 9% |
| Monounsaturated fat | 4.848g | 7.527g | 7% |
| Zinc | 5.05mg | 4.34mg | 6% |
| Fats | 38.45g | 42.16g | 6% |
| Vitamin B3 | 2.284mg | 3.08mg | 5% |
| Vitamin K | 4.3µg | 4% | |
| Protein | 16.18g | 18.29g | 4% |
| Potassium | 687mg | 813mg | 4% |
| Polyunsaturated fat | 28.223g | 28.73g | 3% |
| Vitamin E | 0.31mg | 2% | |
| Carbs | 34.29g | 28.88g | 2% |
| Calories | 517kcal | 534kcal | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Sodium | 3mg | 30mg | 1% |
| Net carbs | 34.29g | 1.58g | N/A |
| Sugar | 1.55g | N/A | |
| Phosphorus | 644mg | 642mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Saturated fat | 3.682g | 3.663g | 0% |
| Tryptophan | 0.183mg | 0.297mg | 0% |
| Threonine | 0.586mg | 0.766mg | 0% |
| Isoleucine | 0.717mg | 0.896mg | 0% |
| Leucine | 1.154mg | 1.235mg | 0% |
| Lysine | 0.534mg | 0.862mg | 0% |
| Methionine | 0.284mg | 0.37mg | 0% |
| Phenylalanine | 0.806mg | 0.957mg | 0% |
| Valine | 1.025mg | 1.072mg | 0% |
| Histidine | 0.452mg | 0.472mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
82%
62%
Minerals Daily Need Coverage Score
178%
191%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower is cheaper (difference - $2.2)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 0.019g)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.